Greetings! Want to lose weight without hungry diets? I could, so can you!
If you want to lose weight - learn the basic rule: losing weight begins with creating a calorie deficit.
All the food you eat in a day will give your body energy (calories are a unit of measure for energy).
The body expends the received energy to maintain vital functions. And if more energy comes from food than is consumed, the surplus goes into fat reserves. Everything is elementary!
If you are overweight, you are likely to exceed your daily calorie intake.
To lose weight comfortably, without absolute prohibitions, while eating deliciously, you need to create a small calorie deficit:
Nobody says that it will be easy and you will not even feel that you are in the process of losing weight.
If you ate 3000 kcal or more daily, and your norm with a small deficit was 2000 kcal - of course, at first you may be uncomfortable. You are accustomed not to deny yourself anything - to eat and gain weight.
And on a small deficit, you will also eat less than you are used to, but eat, and not starve, and most importantly - slim down and improve your well-being!
You should not wait for a miracle, you will have to work hard, especially in the first two weeks, when you will get used to less high-calorie food for you.
But the most important difference from rigid diets is that you eat normally, in a balanced way (observing the balance of proteins, fats and carbohydrates), do not give up a lot of foods and gradually nutrition for you becomes comfortable. You get the nutrients you need and don't harm your body in the same way that extreme diets do.
And it is also very important to remember that our task is not to lose weight as quickly as possible, but to develop the correct ones in the process of losing weight. dietary habits, change your diet in order to successfully maintain the result that you are sure to will achieve.
For an example of a menu on the calculation of KBZHU, I will show my diet for the day. Clearly - you can eat everything, but in the crabs of your KBZHU.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
For breakfast, pita bread (35 g), in which I wrapped 100 g of tomato, 100 g of grilled chicken breast, lettuce. The lavash itself was smeared with 30 g of curd cheese. The resulting roll was fried in a dry frying pan on both sides.
And drank coffee with milk (60 g) and salted caramel syrup (15 g).
Breakfast for 425 kcal.
In a reminder of recipes today, there are ideal cheese cakes and a sea buckthorn drink that will warm you on cold evenings:
For a snack, I have a salad, which consisted of 20 g of lettuce leaves, 60 g of avocado, 60 g of cold smoked pink salmon and a little pickled ginger. Sprinkle the salad with olive oil (less than 2 g) and sprinkle with sesame seeds (about 1 g).
I got such a snack on 255 kcal.
For lunch, I ate a plate of pumpkin puree soup (400 g) with a slice of toasted bread (40 g, the weight of the bread before the toaster).
Lunch at 270 kcal.
After lunch I had some free time and decided to use the pumpkin that I had left after making the soup. I baked the pumpkin in advance and mashed it. I used some mashed potatoes to make pumpkin buns.
And I decided to have an afternoon, try what kind of buns I got: 200 g of fermented baked milk and 1 bun (50 g) - 230 kcal.
And for dinner, I did not think of anything better than to get into a stash of dumplings and cook them.
My portion of dumplings (150 g, raw weight) with 30 g of sour cream 15%, as well as 150 g of cucumbers was 395 kcal.
Total calorie content of the day - 15670 kcal. B - 88, F - 73, U - 136.
📌And I want to remind you about the joint checkweighing. Sharing the results on Saturday, don't you forget?
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalogue of recipes.🍒Skin care.
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