Good day!
Regular readers are already familiar with my story and they themselves know very well that a calorie deficit is the basis of weight loss. There are even readers who have been with me from the very beginning of this blog and have seen all my changes, all my way almost online.
Now I have been maintaining my weight for over a year. And I often say that I "save" 100-150 kcal during the week (when it works out), so that in pamper yourself with something more high in calories one weekend, which is not often the case in my daily diet. I am not a robot and like many people I want to pamper myself with food.
But some time ago, from the comments on the social network under one of my posts, I realized that some understand literally and believe that once a week I have almost a "gagging day" when I sweep everything away your way. If that were the case, I would have already regained some of the lost weight.
Elementary mathematics - it is our assistant in the fight against excess weight and will help out here, help develop logic.
If within a week I have 500-600 free calories, then so that I do not get back with this hard-lost pounds, I can afford on weekends the very same 600-700 kcal.
If you spend your "loading day" (when losing weight) every week and eat everything that comes to hand in it, exceeding your weekly norm, do not expect results and plumb lines.
Likewise on maintaining weight - if you exceed your weekly calorie intake, you will gain weight.
Therefore, I decided to show my menu when I use the calories carefully saved by me for a week (a little less than 500 kcal free this time) for what I want, I want here and now.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
And I just started the morning with one of the dishes that I don't have in my daily diet. These are pancakes, but pancakes with yeast, with a lot of flour, sugar and butter.
I baked it at the request of my family and they smelled so delicious that I decided that this is what I will pamper myself with today.
I counted their calorie content (by the way, it turned out not so high).
My portion of 200 g pancakes with 50 g sour cream 15% came out 540 kcal.
But! An hour and a half after breakfast, I wanted to eat again, and all because - fast carbohydrates and lack of protein.
Let me remind you today the recipe for manna "Zebra" and the recipe for liver pâté:
After breakfast, I was distracted by kneading bread dough. I decided to try to bake bread with the addition of malt, like Borodinsky.
But as soon as I was free, I again began to think about what to eat. And this does not happen on weekdays when breakfast is high in protein.
By the way, here's another plus for the fact that you need to observe not only the calorie deficit, but also the balance of the BJU.
As a result, I boiled two eggs and ate them with 40 g of Murmansk-style cod liver - 430 kcal.
And then I drank coffee with milk (60 g) and salted caramel syrup (20 g) - this is also 85 kcal.
Another example for those who monitor portions and do not overlook the calorie content of food. Cod liver: 40 g - 245 kcal! And there is nothing! But I walked around the jar of cod liver for so long, I dreamed about it for a long time, and now my little dream came true.
For lunch I have 180 g of turkey cutlets, 150 g of boiled buckwheat and 100 g of cucumber - 410 kcal.
For dinner I fried sea bass and cooked mashed potatoes with the addition of onions, fried in oil.
My portion: 200 g fried perch, 150 g puree - 520 kcal.
The result of the day is 1980 kcal. B - 113, F - 94, U - 154.
I still have 200 kcal free and I know what I will spend it on, but it will be tomorrow. Tomorrow is the only day off with us and I have an order - everyone wants homemade pizza.
And what did you allow yourself on the weekend from high-calorie foods? Did you meet your calorie intake?
🍒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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