28.03.2020
Good day and delicious weight loss!
And tasty weight loss is possible! A calorie deficit will help with this.
What is it and what to do with it?
Each of us needs a certain amount of energy to keep us alive.
Now several formulas have been derived, using which you can find out your energy rate (= calories).
Our calorie intake depends on weight, height, age, physical activity - these are the main factors.
By calculating your calorie intake, you will find out how many calories you need to eat daily to keep your weight at the same level.
If you go over and eat more than the required amount of calories, the weight will grow.
And if you eat with a minimum deficit - 15-20% - you will begin to lose weight. Slowly but surely. At the same time, sweets will perfectly fit into your diet, from which we just cannot refuse.
And if you also observe proper nutrition (at least try), prepare less high-calorie meals, the amount of food that you will have in your diet will delight you.
No need to starve and suffer on diets! You can eat everything within your KBZHU and lose weight!
Since May 2018, I switched to about PP and a calorie deficit and my result is minus 60 kg from 132 kg with an increase of 172 cm.
Moving on to my Saturday menu.
Breakfast today for the whole family - scrambled eggs and cheese in pita bread. No one will refuse such a yummy.
I got scrambled eggs on 300 kcal.
I used 35 g of lavash, 1 chicken egg and 35 g of suluguni cheese.
A delicious and hearty breakfast turned out, after which I don't feel like eating for a long time.
I just thought that I was going to have a terrible week in terms of cooking. The husband was sent for the weekend.
And if earlier the husband had lunch in the working canteen (the employer feeds his employees at the expense of the company), now for everyone to cook lunch and dinner, and also invent breakfasts.
After breakfast I didn't feel like eating for a long time, and somehow the time passed quickly. I fiddled around in the kitchen, decided to cook more healthy chips than store ones. Yes, and my shawarma asked for lunch.
My shawarma was not much different, the only thing I used instead of mayonnaise was sour cream 10%.
Another confirmation that there are a lot of dishes that you can cook for yourself and your family. You can choose a diet in which you do not need to cook anything separately. And this makes life much easier for us, who are losing weight.
This is another benefit of a calorie deficit - you can eat pretty much anything, balance protein, fat, and carbohydrates and fit into your calorie deficit.
So, my lunch is PP shawarma. I needed 70 g of lavash, 100 g of chicken breast, which I fried on the electric grill, 60 g of tomato, 25 g of pickled cucumber and 20 g of Korean carrots. A little sour cream, grease with pita bread (20 g).
Lunch went out on 400 kcal.
I feel that for the coming week of home pastime, we will gain a little extra pounds.
I have temptations all around! I try to move more, do physical education at home. But tonight they decided to have fun with a monopoly.
We still have a fish that we saved up yesterday, I made various pita chips and got an amber drink from the stash.
It was from this all that I got a dinner for 800 kcal. Or rather not dinner, but an afternoon snack, smoothly flowing into dinner.
In just a day it turned out 1500 kcal.
It seems that there is a deficit, but very small. I hope that increased physical activity will offset the slight increase in calorie intake.
In addition, next week I plan to do without any sweets and harmfulness, and again with increased physical activity.
I definitely drink my water rate.
In general, now it is a rare opportunity to spend time at home with your family. Review your favorite movies or watch new items that you didn't have time to watch, blow off the dust from board games and spend time with the whole family.
Let's share photos!
How do you spend time at home, what do you do? We will entertain ourselves and share our favorite pastimes.
Today we played monopoly and even a game of cards. Time flew by quickly!
And before going to bed, you can watch a movie.
Do not hesitate to share a photo😉.
And since we are sitting at home and thereby helping to cope with the misfortune, here is a photo with Buska, completely at home and without embellishment.
Reminder.
The video recipe for a simple, quick, but very tasty roll with cottage cheese and apples will appeal to the whole family:
Cribfor beginners to lose weight on a calorie deficit - I tell you where to start.
Cataloglinks to recipes.
Skin carewhen losing weight.
Learningcount the calorie content of the finished dish.
Thanks for your time and likes.
Subscribe to my channel if you are interested in my experience, recipes and communication.
I do not pretend to be a PP expert. Just sharing my experience. I am "OkoloPP"!