Hello!
Do you want to slim down deliciously and comfortably and not be afraid that your favorite sweets will bring you extra pounds? Just control the calorie content of your diet.
But it is important not only to control the calorie intake.
We still want not to lose health and be beautiful. And for this we need, first of all, a balanced diet. Proteins, fats and carbohydrates are our allies and our plate should be filled with them. After all, our health is made up of what we eat.
One of the hottest topics for anyone in control of their diet is how to get the right amount of protein.
In what products to look for protein?
1️⃣The diet should contain fish, lean meat, legumes, eggs.
All of these foods are high in protein, high in beneficial nutrients, and should be included in the diet.
The most useful is fatty wild fish (rich in omega-3).
Chicken, turkey, rabbit are good choices. But red meat is recommended to be limited in the diet.
In addition, it is necessary to limit the amount of processed meat in the diet: sausages, processed foods and pates, from which you will get a lot of harmful trans fats.
Legumes (chickpeas, lentils, beans) - contain from 15 to 24 g of vegetable protein, which, however, is less digestible than an animal because of dietary fiber.
2️⃣Dairy products, no matter how marketing geniuses try to discredit them. We are reasonable people and understand that dairy products are not allowed for those who have health problems directly related to dairy products, allergies to milk protein, lactose intolerance.
Yogurt (especially Greek with a high protein content), cottage cheese (and the usual cottage cheese, and soft cottage cheese), cheese - now there is almost every refrigerator.
At the same time, it is better to buy natural yogurt, without sweet additives and flavors.
3️⃣Nuts are one of the best healthy snacks, especially on the run when there is no time for food. But remember that everything is good in moderation. Nuts are very high in calories and also contain fats.
And most importantly, remember that if you ate 100 g of a product (for example, chicken breast), this is does not meanthat you ate 100 grams of protein. This mistake in calculating protein in the diet is often made at the very beginning of their journey.
The same chicken breast consists not only of protein, but also of fats and even carbohydrates (a scanty amount of 0.2-0.4 g, but there is). In 100 g of raw chicken breast there is about 21 g of protein.
We eat in a balanced way, do not exceed the calorie content of the diet we need and forget about problems with excess weight.
For an example of a diet on the calculation of KBZHU, I will show my menu for the day.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
In the morning, deciding what I would eat for breakfast and making the menu for the day, I was a little sad that many had gone on holidays, and my husband and I were working. But I can still afford a lighter regimen this weekend. But still, there was no mood.
The choice of breakfast I had was therefore strange, more like breakfast on January 1st.
I ate 250 g of Olivier salad, seasoned with 50 g of processed cheese and 40 g of homemade bread - 470 kcal.
In the recipe reminder - curd-rye buns and carrot cake - please your loved ones with delicious treats this weekend.
For a snack I have chicken pastroma (100 g) and coffee with milk (50 g) and caramel syrup (15 g). Snack on 190 kcal.
Do not forget to take into account the calorie content of drinks with the addition of milk, sugar or syrup.
For lunch, I boiled potatoes and cut up salted herring (for several days I really want salted fish).
My lunch: 200 g of boiled potatoes, 80 g of lightly salted herring and 150 "mother-in-law's tongue" (preparation from zucchini) - 460 kcal.
For dinner, turkey cutlets (180 g), cucumber and radish salad with lettuce (200 g total weight) - 315 kcal
And with tea after dinner I ate 50 g of cheese to get fat and calories - 170 kcal. And I just really love cheese and, if possible, I will always add it to my diet.
The final calorie content of my day is 1605 kcal. B - 117, F - 76, U - 105.
How are your days off? Do you have a full rest or "we only dream about rest"?
🍒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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