Greetings to all those who are slimming and watch their diet!
I wish everyone a comfortable and tasty weight loss, without hunger and breakdowns. And if you don't know yet - such weight loss is not a dream, but a reality!
Everything is possible thanks to nutritional control with calorie counting:
I often come across the following situation.
Overweight people who never pay attention to the calorie content of their diet, have never counted at least the approximate number of calories that they consumed with food every day, having counted for the first time their calorie intake according to the formula and subtracting the recommended 15%, they receive a calorie intake for weight loss of 1700-2000 kcal and even more.
And stereotypes that losing weight is hunger, it’s not enough food, or somewhere they heard about the notorious 1000-1200 kcal for weight loss, are firmly in their heads.
And the questions begin: I counted, I got 1700 kcal for weight loss - that's a lot.
At this point, I often suggest calculating your usual diet for at least one day. I am sure that if we honestly approach this issue, then a person weighing more than 100 kg will have more than 2,000 calories in the diet.
If you have come to the conclusion that you need to get rid of excess weight and get rid of it so that it is comfortable, tasty and without subsequent various problems, including with well-being, then 15% of the deficit from your current norm is enough to start losing weight.
If I weighed 100 kg with my parameters, I would need 2000 kcal to maintain the weight (those same 100 kg). And for weight loss, just 1700 kcal (- 15% of 2000):
And today I want to give examples from an official document (I specially made it in the form of screenshots), just scroll through the photo and look at the numbers:
⛔I want to note that the first table contains BX - this is a basic exchange, excluding activity coefficient. That is, if we just lie there and do nothing all day and are not even nervous.
In the interests of our well-being, a minimal deficiency, even for weight loss purposes.
You should not cross out your health in pursuit of harmony.
And according to tradition, I will give an example of my menu at the control of KBZHU, in order to clearly show that you can eat ordinary foods within the limits of your calorie and slim down tasty and comfortable or maintain weight.
⛔To draw up an individual menu and for any questions related to weight loss, you should consult a specialist⛔.
A day started with a lazy khachapuri is always a great, tasty, satisfying day. And if you also have a cup of delicious coffee - gorgeous!
So today I decided to start the day with khachapuri (90 g of cottage cheese, an egg, 30 g of flour, 35 g of cheese, 3 g of olive oil) and coffee with milk (65 g) and syrup (15 g).
Breakfast came out on 555 kcal.
In a reminder of recipes today, cottage cheese rolls (great breakfast) and potato casserole for the whole family:
For a snack, fruits: pear (150 g) and tangerine (75 g) - 90 kcal.
For lunch, I ate julienne with mushrooms and chicken breast (300 g), which I cooked yesterday for two days. I added 40 g of homemade whole grain bread to the julienne.
Lunch at 530 kcal
Today it was time to cook cutlets for a few days and my dinner consisted of 185 g of cutlets (minced turkey thigh and chicken breast), 200 g of vegetables (pepper, cucumber, onion), seasoned with 3 g of olive oil.
Plus 40g of freshly baked homemade whole grain bread. My loaf of bread cooled down and it looked so appetizing that I wanted to eat a piece of fresh bread, did not deny myself, especially since everything fit perfectly into KBZHU.
Dinner for 460 kcal.
The result of the day is 1635 kcal. B - 130, F - 70, U - 122.
🍒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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