Welcome to the channel where everything is about losing weight on a calorie deficit.
Here I have collected all my weight loss experience, share the menu for the day and recipes with the calculated KBZHU.
The only thing that will help you lose weight is creating a calorie deficit:
When you start to write down your daily food in the calorie counter, you realize how many foods are high in calories, and we do not hesitate to use them in larger quantities than necessary.
For example, butter. I want to make a reservation right away that I have nothing against butter and I think that high-quality butter in moderation is necessary and useful.
But. Caloric content of butter 82.5% fat - 750 kcal.
10 g of butter per sandwich is already 75 kcal, but few people stop at 10 g of butter, because they don't even you notice on bread and we spread much more than 10 g, especially when we have no idea how much it is calories.
I want to offer you three substitutes for butter for your most delicious, healthy and low-calorie sandwiches.
✅First replacement is my favorite curd cheese. Its calorie content per 100 g is 230 kcal.
✅The second substitution is avocado (avocado puree). The calorie content of avocado per 100 g is 210 kcal.
✅The third substitute is hummus. Calorie content of hummus per 100 g in the area 250 kcal.
You can always find a replacement that will suit your taste or try to fit your favorite product into the diet, even if it is high in calories.
However, replacing high-calorie foods with less high-calorie ones will make it easier for you to compose your diet and not overeat.
A less high-calorie substitute can sometimes be tastier than its high-calorie comrade.
For example, I often opt for curd cheese.
And by tradition, I will show my menu for the day - ordinary products and control of KBZhU help me maintain the result, eat deliciously and do not give up many products.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
I woke up earlier than usual, and in such cases I often do not prepare breakfast according to the principle of what is faster. Today I baked a cheese cake: 100 g of soft cottage cheese, an egg, 30 g of whole grain rice flour, 50 g of cheese, a pinch of salt and baking powder. For the cake - coffee with 60 g of milk.
Breakfast came out on 550 kcal.
In a reminder of recipes today, mannik "Zebra" and very lazy stuffed cabbage rolls:
For a snack I have 150 g of boiled beets with garlic, seasoned with 25 g of soft cottage cheese and 30 g of bread - 160 kcal.
Cooked jellied meat - beauty, you don't have to think about what to cook: 250 g jellied meat, 120 g boiled potatoes, 115 g cucumber and 20 g mustard for jellied meat - 545 kcal
For dinner, 140 g of boiled buckwheat with 170 g of minced meat in tomato sauce and 120 g of cucumber. Dinner turned out to be 345 kcal.
The result of the day is 1600 kcal. B - 110, F - 75, U - 130.
It got colder, winter is near, but still we do not forget to drink water.
How often do you eat high-calorie foods as part of your KBJU and what do you like to substitute for butter in your sandwiches?
🍒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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