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What to eat to lose weight, and what not to eat, what should be the diet for weight loss, what are calories and what does that calories and weight loss have to do with it?
There are always a lot of questions about weight loss.
Everything is really simple, but for some reason, many people like to complicate their lives and because of this they do not achieve results in the fight against excess weight.
Simple Truths:
- you spend more energy than you consume with food - you will lose weight,
- by creating an artificial calorie deficit, you will lose weight,
- If your diet is more high-calorie than you need, you will get better.
So what food for weight loss, and what food will lead to weight gain?
Let's look at an example.
I took an example based on okroshka, which will be included in my today's diet. Okroshka ingredients are the same: egg, cucumber, sausage, kvass, sour cream.
Calorie okroshka on the left - 245 kcal, and the calorie content of okroshka on the right in the photo - 430 kcal.
The difference in caloric content of food is 1.7 times!
And this difference can only be formed due to the composition of the products used, that is, if instead of doctor's sausage we take sausage from poultry meat, instead of 20% sour cream, take 10% sour cream, and you can add a little less kvass and dilute it with water or mineral water 1 to 2 - get less calories okroshka.
There doesn't seem to be a noticeable difference in appearance. Maybe a little more in volume okroshka on the right. But besides the volume, there may be a difference, as we can see, in the KBJU of the products that are used.
Sausage can be low-calorie, from poultry meat, or it can be fatty, high-calorie from pork with bacon. Sour cream can be 10%, or maybe 25% or even 40%! You can take the most high-calorie kvass, or you can dilute it.
At first glance, you can’t visually notice the difference - the products (by name) are the same, but our body will even notice the difference, because in the first case 245 kcal will arrive, and in the second as much as 430.
Therefore, there is no food for weight loss, there is a skillful balancing of products, taking into account their calorie content and making a diet from any food within your calorie content.
Well, the most important thing for losing weight is to maintain a calorie deficit, and not to demonize certain foods.
And as usual, I will give an example of a menu for the day under the control of KBJU.
⛔For the preparation of an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔.
Breakfast was topped with a cheese cake. I cooked two servings, if you divide the products, for 1 serving you will have: 100 g of cottage cheese 9%, 25 g of flour, half a chicken egg, 30 g of cheese. When preparing the cakes, I sprinkled the pan with 3 g of oil.
Breakfast - 470 kcal.
In the reminder of recipes today, eggplant julienne and zucchini cake:
Today I gave up. I was planning a fruit snack, but the thought of a piece of excellent light-salted smoked greenling haunted me.
I redrawn the entire menu, but the greenling ate it!
100 g of fish and 40 g of homemade whole grain bread - 245 kcal.
And here is lunch: okroshka with 80 g of doctor's sausage, 100 g of cucumber, 1 egg, 200 g of kvass and 20 g of sour cream 20%.
Dinner - 430 kcal.
For dinner - a casserole with minced meat (breast + turkey thigh) and zucchini with tomato and cheese.
320 g casseroles - 395 kcal.
During the day I ate 300 g of apricots - 120 kcal.
The result of the day is 1660 kcal: B - 111, F - 80, U - 124.
🍒Step by step instructions for those who want to lose weight.🍒How to count calories: step by step instructions.🍒Recipe catalogue.🍒Skin care.
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