Good day to everyone who is slimming and watching their nutrition!
Probably already everyone who follows the topic of getting rid of excess weight knows the most important rule - you need to consume less energy from food than we spend and there will be a result.
Deny what most weight loss research is based on, namely the critical importance of dietary energy intake and the need to reduce it in for the purpose of losing weight, only those who are deprived of clients and earnings as we, ordinary people, are aware of elementary things that no one has ever talked about to us spoke.
After all, if everyone monitors their diet on their own, understanding at least the basics of a balanced nutrition and calorie intake - all kinds of marathon runners and nutrition system developers do not will remain.
Although, of course, there will always be those who are looking for magic pills and instant results: since there is demand, there will be supply.
A balanced diet and a minimal calorie deficit will help you lose weight without harm, slowly but surely, gradually forming new food habits, accustoming yourself to a new diet, to the understanding that a large number of high-calorie foods in the diet is the way to excess weight:
But the issue of weight retention remains relevant.
Changing your diet is not a one-time action in order to simply achieve your goal and lose weight. If, having achieved the result, you think that at this moment you can relax - the mission is failed and the weight will return.
It is always necessary to control your diet, especially if the problem of excess weight is of a long-term nature and friendship with food initially did not work out for you, intuitive nutrition was not formed and just a little - you are drawn to buns-pies-candy.
As soon as you lose control of yourself and return to the diet on which you gained excess weight all your life, you will begin to gain it again.
Therefore, you should tune in to the fact that you need to monitor your diet after you achieve the result in losing weight, otherwise all efforts will be in vain.
However, it is much easier for those who chose the method of counting calories and their small deficit to maintain the result than those who were chasing quick success on hungry diets and strict restrictions.
By tradition, I will show my diet at the control of KBZHU, which helps me to maintain a weight that is comfortable for me.
It takes me no more than 10 minutes a day to monitor my diet - not so much the price.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
I still have 120 chicken roll with cheese in bacon and I decided to finish it for breakfast, adding 100 g of tomato and 40 g of homemade rye bread.
Went out breakfast for 420 kcal.
In a reminder of recipes today, thick tomato-lentil soup and pancakes with egg and green onions:
When I know that I have a delicious salted fish in my refrigerator, and even its own salted, with my favorite spices, how can you not add a sandwich with a fish to your diet in this case? I will definitely enter and enjoy my favorite food.
I took a break from work and had a snack: 40 g of bread, 20 g of cottage cheese and 50 g of salted pink salmon - 230 kcal.
For lunch, a portion of chicken broth (400 g weight with chicken drumstick meat is indicated) + 70 g of boiled hard noodles. And I added 150 g of cucumbers to dinner - 310 kcal.
For dinner, I fried sea bass in a small amount of oil in a breading of durum flour (it is so yellow and gives a pleasant color to the fish). And I also made mashed potatoes, with the addition of 15 g of butter, leaving a small amount of water in which the potatoes were boiled (instead of milk, which is usually added to mashed potatoes).
My serving: 155 g mashed potatoes, 160 g fish and 100 g vegetables - 470 kcal.
And today I bought a bird's milk for homemade cake in accordance with GOST (I always take it when there is a share on it) and even a piece (80 g) fit into my KBZHU. True, I chose all my calories 100%, leaving nothing for the weekend.
80 g of soufflé cake - 270 kcal.
The result of the day: K - 1700, B - 128, F - 71, U - 137.
Basic adherence to the calorie content of the diet and the balance of BJU give me the opportunity to eat everything I want in moderation and maintain my comfortable 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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