Hi all!
Do you want to eat tasty, not starve and at the same time slim down? You've come to the right place!😉
My blog is a blog about weight loss with calorie control and BJU.
And first of all, my blog is my experience of losing weight, my mistakes, ways to correct them, which I share with you.
It is possible to lose weight satisfyingly and comfortably on a small calorie deficit, counting KBJU:
If you are new to calorie counting, there are links to cheat sheets at the end of the article for you.
Many have heard and felt for themselves that with the help of chocolate, brain activity is activated. Indeed, there are studies showing that the cocoa flavanols found in chocolate have neuroprotective properties; chocolate facilitates concentration, increases the speed of information processing and improves memory.
But this does not mean that knowledge workers should eat 1 or even more chocolate bars a day for the sake of more successful brain activity. With so much chocolate, success in losing weight will take a long time.
Brain - is the central part of the nervous system, which is a compact cluster of neurons that constantly communicate with each other, passing from one to another information encoded in the form of chemical molecules.
Maintaining the health and function of the brain largely depends on the provision of the body with the necessary nutrients.
It takes a lot for the brain to function. oxygen, energy, which can only be obtained from food, as well as such vitamins and minerals like:
- Iron. The brain needs oxygen. Iron is an essential component of hemoglobin, which delivers oxygen to nerve cells.
Products: offal, meat, egg yolks, green vegetables.
- B group vitamins. Participate ina significant part of the biochemical reactions that underlie the physiological functioning of cells improve cognitive functions.
Products: Fish, beef liver, chicken, eggs and dairy products, legumes, spinach, nuts and seeds.
- Vitamin C. Regulates the work of a number of receptors for neurotransmitters (chemical messengers between two nerve cells), prevents the development of oxidative stress, reducing the risk of neurodegenerative diseases.
Products: citrus, kiwi, pepper, parsley, blackcurrant, strawberries, cabbage, potatoes.
- Magnesium. Participates in the transmission of nerve impulses; protects neurons from excitation leading to their death; supports cognitive function and optimal performance.
Products: figs, dried apricots, bananas, avocados, green peas, pumpkin seeds, kefir, yogurt.
- Zinc. It ensures the flow of biochemical and physiological processes in the central nervous system, contributing to the proper development and functioning of the brain.
Products: beef, lamb, cashew nuts, chickpeas, mushrooms, chicken, kefir and yogurt, spinach and cocoa.
- Vitamin D. It has a neuroprotective effect and affects the development of the nervous system, supports the homeostasis of neurotransmitters, the development and functioning of the cerebral cortex.
Products: salmon, fatty fish, butter, cheese, egg yolk, caviar, chanterelles, yeast, liver, meat, corn oil.
- Vitamin E. Prevents oxidative damage to nerve cells.
Products: eggs, liver, beef, sunflower seeds, nuts, legumes, apples, rose hips, green leafy vegetables, milk and dairy products vegetable oils.
- Omega - 3. Involved in the process by which brain cellsreceive all the necessary nutrients for their normal functioning; stimulates the work of neurons.
Products: salmon, herring, sardines,wild rice, spinach, red lentils, flax seeds.
Once again we are convinced that only a complete, varied and balanced diet will provide the body with everything necessary for normal functioning.
And by tradition, I will give an example of the menu of one day at the control of KBZhU.
⛔For the preparation of an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔.
At the weekend I salted the fish and now I have the most delicious (for me) breakfasts - sandwiches with fish.
Whole grain bread (80 g) with 15 g butter and 85 g salted trout. Plus cucumber (110 g). Breakfast - 495 kcal.
In the reminder of recipes today I will leave you a chocolate cupcake and shawarma:
As a snack today, just two plums weighing 340 g - 140 kcal.
For lunch, I ate what was left in the refrigerator. And I still have some boiled rice and fried fish.
105 g of boiled rice, 170 fish and 50 g of squash caviar - 555 kcal.
I planned to add vegetables, but I don’t know what turned me on, but I felt that I wanted to add zucchini caviar to the plate.
For dinner, I had chicken drumsticks baked in a tomato marinade with soy sauce, mustard, and chicken seasoning. I also made a vegetable salad.
125 g of chicken drumstick and 250 g of vegetable salad dressed with 30 g of sour cream 15% and 20 g of whole grain bread - 355 kcal.
And in the evening tea with 30 g of cheese - 105 kcal.
The result of the day is 1650 kcal: B - 87, F - 80, U - 146.
🍒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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