Good day! On the channel, I collected my successful experience in losing weight, a menu for the day and recipes.
The first thing I constantly talk about in my articles is how to lose weight by counting calories and their deficit.
Suddenly someone is reading my article for the first time and still does not know anything about a calorie deficit. Is it possible? Quite.
Briefly:
But today I decided to touch on the topic of fats again. Not those fats that we want to get rid of, but those:
- which are simply necessary for our body
- which should be avoided.
A woman who wants to be beautiful and not spoil her hormonal background is recommended to consume 1 g of fat per 1 kg of normal weight.
When losing weight, the rate of fat should not be lower than 55-60 g per day.
But fats are different.
Choosing healthy sources of fat: vegetable oil, nuts and seeds, fish, lean meats. And we are not afraid to eat the amount of fat we need within the limits of calories.
But trans fats should be discarded. Trans fats are a product that is obtained artificially in the process of hydrogenation: vegetable oils, which are liquid in nature, become solid when treated with hydrogen.
Chemical substances contained in trans fats, when they enter our body, replace molecules "good, right" fats, harming the hormonal, enzyme system, in such fats accumulate toxins.
WHO (World Health Organization) believes that trans fats should be completely eliminated from the diet.
What foods contain trans fats?
The only way to recover from trans fats is by following the principles of a healthy diet and avoiding foods made with hydrogenated oils.
Our health is in our hands, the main thing is to make the right choice.
And by tradition, I will show my menu for counting KBZHU, which helps me maintain the result that I have achieved by counting calories.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
Today for breakfast I have green tea without sugar and sandwiches on homemade bread, which I first baked with sourdough, which I also brought out myself. I managed!
80 g of bread (by the way, 238 kcal per 100 g), 20 g of butter and 65 g of cheese - 560 kcal.
Today I decided to celebrate a successful bread like this with a high calorie content.
Reminder of recipes for yoghurt soufflé pie and chicken nuggets:
I cooked chicken breast pastroma last night and today I decided to have a snack of 80 g of pastroma, wrapping it in lettuce leaves (20 g) - 105 kcal.
For lunch, I warmed up cheese soup (450 g) and cut off a slice of bread (40 g). While the bread is freshest, I want to taste it better. Although I read that sourdough rye bread acquires taste every day.
After lunch, I ate 1 pastille (20 g) with tea.
Lunch at 435 kcal.
For dinner, I warmed up pilaf, which I cooked yesterday on a turkey thigh (200 g). For pilaf 120 g of cucumber - 390 kcal.
And after dinner I drank coffee with milk (50 g) and 100 g of chicken pastroma - 160 kcal.
The result of the day is 1650 kcal. B - 113, F - 66, U - 151.
Today I left a very small supply for Saturday, but in the past two days I had a lot of free calories left up to my norm of 1,700 kcal. Let me remind you that during maintenance, I leave 50-100 kcal free on weekdays, so that you can eat something more high-calorie on one weekend, which you want more, to pamper yourself.
Today I want to show off my first homemade sourdough bread. I did not expect at all that the first bread would turn out to be high enough and so tasty - after all, my leaven is still young and has just been developed.
Here he is, my handsome man, scroll through:
I must say right away, knowing you, that I am not yet ready to tell you the recipe. I didn't even take pictures of anything on purpose during the preparation. The process requires a description of many nuances, and this is the first time I myself get acquainted with such bread. I want to fill my hand, as they say, take a closer look, try several options and then tell you what's what.
🍒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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