Why do I need proteins, fats and even more carbohydrates. I share my experience, a menu on which I lost 59 kg and recipes.

03.02.2020.

Good day everyone!

Let's get acquainted! My name is Anya and since May 2018 I have switched to about proper nutrition and a calorie deficit.

In my blog, I talk about how my process of losing weight from 132.2 kg (with a height of 172 cm) is going, I share recipes and experiences.

Currently I have managed to get rid of 59 kg.

Many people already understand that the calorie content of the food we eat is important for losing weight. They also know that there is a calorie rate, which is individual for each of us, and in order to lose weight (tasty and satisfying), only a 15-20% deficit is needed.

And if, for example, with a deficit you need 1400 kcal for weight loss, then it doesn't matter what kind of food you eat - vegetables and "correct low-calorie" or hamburgers. We ate 2,000 calories of vegetables - they recovered just like from hamburgers.

Another question is whether it is necessary to observe BJU (balance of proteins, fats and carbohydrates).

Let's remember that

Protein is the main building material of our body. All tissues, muscles, as well as hair, skin collagen and joint fluid are composed of protein amino acids.
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Fats - this is our hormonal background in the first place. And it is important that fat-soluble vitamins, of which there are a lot, cannot be absorbed without fats.
Complex carbohydrates regulate the digestive tract and are the main energy fuel for our body.

And if the body does not have enough of some microelement, then malfunctions begin in its work, respectively, health deteriorates.

Therefore, the answer to the question whether it is necessary to consider BJU is as follows - if you want to lose weight, while maintaining the quality of the body and muscle mass, to remain healthy, full of strength and energy, then the balance of the BJU is simply necessary.

I'll move on to my menu for today.

Breakfast is my favorite red fish oatmeal. I love oatmeal just like that, not with a sweet filling.

Oatmeal: 30 g dry oatmeal, 1 chicken egg, 30 g sour cream 10%, salt, soda. Filling: curd cheese (30 g), lightly salted pink salmon (70 g) and a leaf of Beijing cabbage.

Breakfast turned out to be 430 kcal.

Today is standard Monday for me. The first half of the day is devoted to household chores, and in the afternoon I'll sit down to work.

I took a snack break.

Snack - 165 g curd casserole with cranberries - 275 kcal.

For lunch I prepared stewed Peking cabbage with turkey breast and mushrooms.

Lunch - 320 g of stewed Chinese cabbage with mushrooms and turkey and a slice of whole grain bread (40 g) - 245 kcal.

Dinner - 120 g boiled potatoes, 200 g (raw) fish, fried without oil on a non-stick skillet in spices and vegetable salad (cherry tomatoes, Chinese cabbage), seasoned with 10 g of sour cream 10%.

The dinner turned out to be 380 kcal.

In just a day, I got 1330 kcal. B120, Zh50, U110.

I do not forget to drink some water, I observe the drinking regime. I need 2.2 liters of water per day (at the rate of 30 ml per kg of weight).

Today I spent half the day doing household chores, so I was lazy and did not do physical education at all. Although I try to devote time every day to plank, fitness tape and exercises to strengthen the muscles of the legs and hips.

Reminder.