Good day everyone!
It's time for a change! And more and more sane people who understand: the only thing that will help you lose weight is a calorie deficit.
Although there are still quite a few of those who are still wondering how you can lose weight if you eat bread, for example, or pasta, or boiled beets. Yes, beets!
The other day I read and remembered "not losing weight from boiled beets - these are carbohydrates, this is sugar" - there are still those who demonize products.
How to create a calorie deficit - everyone chooses for himself. It is important to understand one thing - there is no weight loss without deficiency.
Calorie counting has become the most comfortable method for me to lose weight:
Controlling nutrition by counting calories is also good because the diet can be "flexible", allowing you to relax a little in day off, for example, and please yourself with your favorite dish without harm to the process of losing weight, but with the benefit of the psychological states.
But this approach can be dangerous for those who are not prone to moderation and restraint, or do not fully understand the meaning of creating scarcity.
I practice on maintenance and practice in the active phase of weight loss days with cheat meals (one meal in which you can eat my favorite potassium dish) or loading days (when I did not count calories, but still approached with moderation diet).
If you wait all week for the weekend, so that you can afford a "cheat meal" with a clear conscience, which will result not in one dish, but on a "gourmet day" - then this will not lead you to anything good.
The main mistake of those who practice cheat meals is the lack of measure.
You will never lose weight and will gain weight while maintaining weight if your diet looks like this:
And to all this, various drinks are added.
Agree, it's strange to wait for the result when you cross out your whole week with a calorie deficit with one "giggle day".
And it is even possible that the average calorie content of the weekly diet will turn out to be higher than your norm - here you can expect weight gain, not plumb lines.
If you decide to indulge yourself with your favorite dish on the weekend, pick one favorite dish and eat its in one meal, the rest of the meals should be the same as usual - tasty and low-calorie:
Moderation is always important!
On any diet, on any diet that you have chosen for losing weight, do not expect the result:
- if you observe the selected regime on weekdays, and on weekends you overeat for the whole week.
And by tradition, an example of a menu on the count of KBZHU is without demonization of food, without absolute prohibitions. Everything is possible within the framework of your KBZHU.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
I have cottage cheese waffles for breakfast. I kneaded the dough as for a lazy khachapuri and cooked it in a waffle iron: 90 g of cottage cheese 9%, an egg, 20 g of flour and 35 g of cheese, a tickle of salt and baking powder. Sprinkled 2 g of butter on a waffle iron.
The waffles were accompanied by coffee with milk (50 g).
Breakfast came out on 430 kcal.
In a reminder of recipes, pots with liver and potatoes, as well as chicken breast in yogurt with cheese:
During a break from work I had a snack. Wrapped lettuce (25 g), avocado (50 g) and cold smoked pink salmon (60 g) in pita bread (30 g).
Out on a snack 290 kcal.
Finally, I managed to buy a small pumpkin in our area and today for lunch, pumpkin puree soup. What a delicious, velvety, delicate he is! I want to sing odes to him!
450 g pumpkin soup, 30 g toaster-dried bread, 15 g pine nuts and a pinch of smoked paprika - 355 kcal.
I stew potatoes with turkey for supper. In advance, after lunch, I prepared all the products, washed, cut and set to cook at the required time. I just fried onions and carrots in a drop of oil, added a turkey thigh and seasonings, fried everything for 5 minutes and then added potatoes, flooded with water, did not forget to salt a little more. She covered it with a lid and left to simmer over low heat, while she went on to work at the computer.
Having freed myself closer to dinner, I also decided to make waffles for tea on yogurt - you have to master the waffle iron.
So, dinner 350 g of stewed potatoes with a turkey thigh and 200 g of cucumbers - 365 kcal.
And after dinner, 3 hours before bedtime - a waffle (50 g) - 140 kcal.
The result of the day is 1580 kcal. B - 82, F - 79, U - 134.
Links to articles with step-by-step instructions and to the recipe catalog:
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