Greetings to all slimming and interested in the topic of weight loss!
My channel is my experience of losing weight on a calorie deficit, examples of daily menus and recipes from my slimming diet.
The combination of two factors - a calorie deficit and a balanced diet will lead you to get rid of excess weight, while the process will be comfortable, tasty and without harm to health.
A calorie deficit (small) is weight loss itself.
A balanced diet, taking into account the balance of proteins, fats and carbohydrates that you need, is a healthy and comfortable process of losing weight.
All you need is to comply with your KBJU norm.
Of course, there are many different recommendations for proper nutrition aimed at improving health. But there are so many of these recommendations that your head will spin: some are aimed at improving the intestinal microflora, others at enrichment of the body with vitamins, others for regulating insulin emissions, and so on, the listing will take a lot time.
If you try to follow all these recommendations, I'm afraid you can pay
mental health, calculating glycemic indexes, insulin indexes, when you are perfectly healthy and have no problems with insulin and high blood sugar, for example.A person suffering from certain diseases knows what diet to follow and the diet must be prescribed to him by a doctor.
And my opinion, which I do not impose on anyone, and even more so I do not suggest following it: the nutrition of a healthy person should not be built on all sorts of recommendations. for the maintenance of all human organs and systems. The desire to cover everything at once can backfire. Few people are able to lead a lifestyle in which there will be no place for retreat from the most proper nutrition in the world.
It should be simple, varied, balanced according to BJU and excluding a huge number of food waste such as chips, sodas, industrial processed foods (many sausages, semi-finished products).
Simple, homemade food made from simple ingredients is something that just about anyone can afford. The less products have undergone industrial processing, the better.
The main products that should be in the diet constantly are:
- meat (poultry, lean beef or pork),
- fish,
- dairy and sour-milk products (from cottage cheese, sour cream, yogurt to good quality cheeses),
- eggs,
- various cereals, legumes,
- fresh vegetables (a lot) and fruits / berries in season,
- nuts, butter and vegetable oil.
We prepare homemade dishes from these products, control KBJU and the body will already thank you very much.
And do not forget about the variety of products in your diet, this is how you can give the body the nutrients it needs.
It seems to me that behind the desire to follow all the recommendations in nutrition and improve your health, it is also important not to lose psychological health, not to become a hostage, often completely opposite nutritional advice (which is very easy in the age of the Internet), especially at the very beginning of their journey to change eating habits and lifestyle.
Start small, with a balance of KBJU, and over time, you can come to the diet that is right for you, both for health reasons and for self-awareness in a new diet.
And I will give an example of my weekend menu on the control of calorie intake.
⛔For the preparation of an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔.
Breakfast - cottage cheese casserole (220 g) with 50 g sour cream 20% and apricotine (100 g). I drank green tea.
Breakfast - 560 kcal.
After breakfast, we went on business and hoped that we would also be able to take a walk.
The nearest place for a walk was VDNKh. I really like to walk there, so having assured all our business, we went for a walk.
We went to see the color show in the "Model of Moscow" pavilion, and just waited out the rain, which every now and then was taken that day.
I ate ice cream while walking 220 kcal.
We returned home in the late afternoon and lunch, which turned into dinner, was rolls. I ate as much as 400 g, wrote down on them 850 kcal.
Once a month you can afford rolls.
On the way home, we bought berries and fruits, and in the evening I ate 500 g of a vitamin complex, which included strawberries, cherries and apricots - everything went well. 240 kcal.
In the evening I still brewed coffee, which I drank with 60 g of milk - 30 kcal.
On this day, I only monitored the calorie content of the diet, and it turned out approximately, since I didn’t cook the rolls and you can only focus on these cafes.
Calorie content of food eaten per day - 1900 kcal. So the free calories left over from weekdays came in handy.
🍒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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