Good day to all slimmers! I wish you delicious and comfortable weight loss!
Simple truths: if we want to lose weight and maintain our figure, we should watch our diet. Often this requires changing your lifestyle and eating habits.
Few people have thought about the calorie content of the food they eat. But science puts everything in its place.
It depends on the calorie content of food whether we lose weight, keep the existing weight or get better.
So, the basis of weight loss is a calorie deficit!
But in addition to the calorie content of food, nutrients are also important: proteins, fats, carbohydrates (BJU).
Nowadays, there are many diets that recommend cutting back on a nutrient. There are diets that cut out carbs, and there are diets that cut out fats.
But each of us, making a choice in favor of one or another method of losing weight, must first of all remember about his health and understand that the body needs both proteins, fats, and carbohydrates.
In 2009, a study was conducted in which 4 groups of subjects consumed calories with different distributions of BJU. Bottom line, in short: weight loss does not depend on the proportions of the distribution of BJU.
That is sheer weight loss depends on the number of calories consumed, and not on the reduction of certain nutrients. And if you really love bread, for example, but in agony refuse it (these are carbohydrates!) To lose weight, then you are doing it in vain. You can eat bread and lose weight - the main thing is not to exceed your calorie intake.
But! For health, body quality and well-being - a balanced diet is just what you need!
A balanced diet is satiety, comfort and, of course, health!
But how to distribute BJU? There are many recommendations and they are all different, because there is no unambiguous and suitable answer to the question for everyone.
Let's start with the fact that we are all different, we have different weight, height, activity and taste preferences, which play an important role. Accordingly, we require different amounts of nutrients.
Average percentage formula:
- proteins: 20-30% of daily calories.
- fats: 20-30% of daily calories. WHO recommends no more than 30% fat.
- carbohydrates: 40-50% of daily calories.
But the ratio of BJU should be selected individually and taking into account the fact that: 1 g of proteins and carbohydrates is 4 kcal, and 1 g of fat is 9 kcal.
In addition, you need to consider your goals. If the goal, for example, is to gain muscle mass, then it is recommended to eat more proteins, and when losing weight, it is recommended to pay special attention to proteins in the diet.
The amount of protein needed by a person: 1.2-2 g of protein per 1 kg of weight.
The amount of fat a person needs: 1 - 1.5 g per 1 kg of weight.
The amount of carbohydrates needed by a person: 2 g per 1 kg of weight.
These are the norms of nutrients for the normal functioning of a healthy body.
And by tradition, I will show my menu on the KBJU calculation, which helps me maintain a comfortable weight.
⛔For the preparation of an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔.
My breakfast today turned out to be very high-calorie - 615 kcal. Breakfast consisted of whole grain bread (80 g), 20 g butter, 80 g cheese and green tea.
I didn’t manage to cut the cheese thinly, it turned out to be very soft. I decided - as I cut it off and cut it off, I'll eat so much.
In the reminder of recipes today, well, very lazy cabbage rolls and cottage cheese pie with berries in yogurt filling:
I still eat tangerines. 320 g for a snack - 120 kcal.
I had lunch with pickle (450 g) with 30 g of sour cream and 40 g of whole grain bread. This dinner was 295 kcal.
After lunch, I had to leave on business and when I returned home, they simply unpacked a stash of dumplings.
My dinner: 150 g dumplings (frozen weight) with 35 g sour cream 15% and 90 g cucumber. Dinner on 380 kcal.
And a couple of hours before bedtime I ate soft cottage cheese. I wanted to eat two jars, but mastered only 250 g - 245 kcal.
The result of the day is 1655 kcal. B - 90, F - 80, U - 144.
And for those who miss Busyandra - a portion of "fluffy bone", scroll through:
🍒Step by step instructions for those who want to lose weight.🍒How to count calories: step by step instructions.🍒Catalog of recipes.🍒Skin care.
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