Greetings to all those who are slimming and watch their diet!
I don’t remember how many times the topic of low calorie intake during weight loss was raised. Just recently I wrote another article. But, unfortunately, other people's mistakes do not teach people anything.
For some reason, it seems that they will be different, that they will be fine and they will lose weight quickly and without consequences.
And the consequences may not appear immediately, over time and sometimes even not be compared, that the cause of the consequences were experiments with diets and a huge deficiency of energy and nutrients.
And if everything were so simple - he took the notorious 1200 kcal with a weight of more than 100 kg and quickly lost weight, there would not be so many messages and comments: "I sit on 1000-1200-1300, but the weight does not go away" or "I am always hungry, all the time break down "
Every time I leave information in the article👇
There is no need to set yourself an arbitrary calorie content. You do not need to take the calorie content of the diet of a friend, mom or that girl from the Internet, because they are perfectly slim on her.
Each of us has our own calorie rate! We have different heights, ages, weights, physical activity and energy requirements, we have different!
Therefore, we define our the norm calories, for the parameters that you currently have using the formula (I use the Harris-Benedict formula).
And already from that norms, which turned out from you according to the formula, we subtract 15%. If you start to set yourself a deficit of more than 15%, then:
- there can be no talk of any comfortable weight loss - it will be the same starvation diet with huge nutritional deficiencies,
- you embark on the road leading to the next breakdown, and blame not yourself and your choice for everything, but counting calories (you have already gone through this and more than once).
And the most important thing is to say - be careful when calculating your rate. Don't trust calorie counting apps to calculate your calorie intake in the app's profile.
Count only in the online counter, which counts exactly by the formula.
And check a hundred times what you chose, where you checked the boxes and what information for the calculation was substituted into the formula.
Why does it often turn out that you counted one figure and is always underestimated, and when we start counting with the girls at your request, it turns out that your figure is wrong.
After all, calculating your norm is elementary! Just substitute your parameters and choose the calculation for maintenance, not weight loss!
You need to know your the norm.
The norm is the calorie content that you need to support available weight at the moment.
Normal = maintaining your current weight.
To start slimming - you need from norms subtract 15% and get a deficit.
I don’t know how to explain it easier. But every time the same thing is repeated. Someone chooses the calculation for losing weight and then again takes 15%, or even more (after all, you want to lose weight as soon as possible). Someone just set their parameters in an ordinary calorie counter, in which they count the calorie content of their menu. and is guided by the results of the counter, and it is not clear which formula to take the deficit (10-15-20% or more).
Be careful, because this is your health.
And according to tradition, I will give an example of my menu for the day on the basis of KBZHU.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
For breakfast I just made myself a feast. I didn't know if I would be able to have a snack today and decided to have a hearty meal. As a result, I ate on 515 kcal, in principle, I often have breakfast in the region of 500 kcal.
Breakfast: scrambled eggs from two eggs, fried in 2 g of butter, 50 g of salted pink salmon (my pink salmon is finally salted) and 70 g of yogurt waffles with 15 g of homemade jam. And, of course, my favorite green tea with a frothy secret recipe.
I want to remind you of the recipe for salad with beets (to replace the vinaigrette, if tired) and the recipe for potato quiche with mushrooms:
I still managed to have a snack at home, with fruit.
Ate banana (120 g) and tangerine (105 g) - 150 kcal.
For lunch, I warmed up chicken broth (400 g weight with meat), to which I added 70 g of hard noodles. For the soup 40 g of homemade rye bread.
Dinner went out on 385 kcal.
If breakfast and lunch were thought out in advance, because everything was prepared in advance, then for dinner I did not know what I would eat. And it so happened that according to the counter I did not have enough fat, and there were a lot of free calories.
And I couldn't think of anything better than making chicken breast rolls with cheese wrapped in bacon. How delicious it is! And how well they fit into my KBZHU!
170 g roll and 200 g vegetable salad seasoned with 2 g olive oil - 505 kcal.
And during the day with tea I ate 4 toffee (20 g) - 80 kcal.
The result of the day is 1635 kcal. B - 118, F - 70, U - 134.
Here is soup on the menu, and sweets, and bacon, and fruits, and waffles, and salted fish - isn't it a variety? BZHU - good, calorie content is observed. What else is needed for happiness? Take and lose weight!
🍒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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