Good day to everyone who is slimming and who monitors nutrition!
Everyone knows that food is essential for us. To live, you have to eat.
But over time, we began to perceive food as the most affordable pleasure.
In our diet there are more and more high-calorie foods, fast carbohydrates, sweets, smoked meats - everything that is very tasty (thanks to the development of chemistry and many flavor enhancers), but little nutritionally and poor in nutrients and vitamins.
The predominance of high-calorie foods in the diet leads to excess weight.
The only thing that helped me lose weight and help me maintain a normal and comfortable weight for me is calorie control and a balanced diet.
And looking back at the mistakes of past attempts to lose weight, analyzing changes in nutrition, I want to say that it is very important to reconsider your attitude towards food.
Stop perceiving food only as a pleasure and a suppressor of hunger, sometimes emotional, and not real, physical - one of the important points in helping to reconsider your relationship with food and make friends with her.
First of all, human nutrition has three functions.
1️⃣Providing our body with energy. The energy received with food is consumed by us in the process of life.
It is on this that the method of losing weight by counting calories is built.
2️⃣Supplying the body with building material. In our body, there is a constant destruction of some structures and cells, and new cells and structures are created in their place. And our body gets all the building material from food - it needs proteins, fats, and carbohydrates for healthy functioning.
3️⃣Supplying the body with biologically active substances. A number of processes in the body, such as the synthesis of hormones, cannot take place without the participation of vitamins and other elements present in food.
That is why a balanced diet, rich in nutrients and vitamins, is important.
It seems to me that it is worth thinking about what we eat for and what happens to us if we give a damn about nutrition.
It is clear that living conditions, family budget, external factors and irritants, the availability of high-calorie food, rich in taste in the modern world, dictate our own conditions, and we are all not robots.
But you can strive to eat balanced, nutritious, doing everything in our power for this, and not just go with the flow.
Yet this is our life and we can make every effort to make it longer, more active and healthier, and not wait until all this has to be done because of poor health.
And traditionally I will tell you about my menu for the day at the control of KBZHU.
⛔To draw up an individual menu and for any questions related to weight loss, you should consult a specialist⛔.
At breakfast, I ate 2 eggs fried in 5 g of butter, 100 g of turkey ham, lettuce and 45 g of homemade whole grain bread.
Breakfast for 435 kcal.
In a reminder of recipes today, thick tomato-lentil soup and pancakes stuffed with eggs and green onions:
As a snack today, fruits: tangerines (210 g) and pear (140 g) - 140 kcal.
The last portion of potato soup with meatballs for lunch (450 g) with 40 g of homemade whole grain bread and 125 g of cucumbers - 400 kcal.
And for dinner I prepared a huge frying pan of julienne with chicken breast and mushrooms. Recently, I literally cooked a similar dish and did not bake it in separate bowls, I decided to repeat it.
Even if it doesn't look as beautiful on a plate as it would look like a portioned dish, you can quickly cook a large portion for several days, and not just once in bowls. The main thing is to use a frying pan with a removable handle that can be sent to the oven for a delicious cheese crust.
350 g julienne with chicken breast and mushrooms - 480 kcal.
And in the evening I ate sweets (30 g) - 140 kcal. The soul demanded sweets and decided to use the simplest way to cheer itself up. But! Everything is within the framework of KBZHU.
Result of the day: K - 1595, B - 110, F - 68, U - 136.
Not so long ago they wrote to me that there are not enough photos for comparison. Of course, I hinted that in the three years of the blog, there are probably more than a thousand of all sorts of photos and you can even trace the process of losing weight from the photo.
But I accidentally saw my 2019 photos in an old article, which someone commented on and decided to make a collage:
🍒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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