🍒30.07.2020.
Good day to you, good mood and delicious weight loss!
For about a year and a half, I have been sharing my experience of losing weight on a calorie deficit on my Zen channel, telling and showing the main points that are encountered on the way to losing weight. During this time, in front of regular subscribers, I got rid of more than 30 extra pounds. The rest of the excess weight (from 63 kg) was gone even before I started to conduct this channel and share my experience.
And how many times have I explained how a calorie deficit works. But almost every day I see that many people still think that they are getting better from certain foods.
No! We do not recover from the fact that we ate mashed potatoes with a cutlet for lunch or pasta, supposedly forbidden for those who are losing weight.
We only recover from what we transmit with various products.
Any food, be it puree or super healthy buckwheat, carries calories, proteins, fats and carbohydrates to the body.
Calories are roughly the energy content of food, any food.
If we daily give the body more energy than we spend it, the excess energy goes into the reserve.
Each of us has our own, individual rate of energy (calories), which the body needs every day to maintain vital functions.
We eat more than the norm we need - we get better. We eat less than our norm - we lose weight.
It doesn't matter, in fact, what foods you overeat or create a shortage. What matters is the amount of energy that comes from food, any food.
Therefore, it is not the products that are to blame for the fact that we get fat. We are guilty because we do not control ourselves, our eating behavior and we overeat.
Example. Your daily calorie intake is 2000. You eat a lot of healthy, but not tasty food. But in the end, you gain 2300 kcal per day with this healthy food. And so every day. And the weight is growing.
Or you can eat the same food, but deliciously cooked. Just by calculating the KBZhU of food and not going beyond the 2000 kcal that you need. And now you are already maintaining your weight at the level you need.
And if you eat 1800 kcal per day, then the process of losing weight will begin, slow, but comfortable and without harm to health.
But the balance of proteins, fats and carbohydrates that must be observed is our health and body quality. But this is a completely different topic of conversation.
I'll move on to my menu for the day.
Today I again felt like scrambled eggs with chicken ham and cheese, which I made the other day. It turns out very tasty without any special problems. What you need early in the morning.
Breakfast - scrambled eggs from two eggs, 70 g of chicken ham and 40 g of processed cheese in slices. She fried the eggs on one side (no butter), turned them over, put 2 thin slices of ham, cheese on the half of the eggs, covered with the other side and held until the cheese melted. 👍
Breakfast for 420 kcal.
Today I do not really want to work, I forced myself to prepare the most urgent things. It's good that there isn't much work to do and you can afford to be more relaxed.
And the sun shines outside the window, but the head does not cook, as if it presses on something. Maybe some storms? Does it happen with you?
I decided to have a snack today with eggplant rolls with cottage cheese and cheese. They turned out very tasty, although I'm not a fan of eggplant. The rolls should be eaten hot - this is tender meat, but how delicious the cheese is... mmm. I will share the recipe with you soon.
Snack - 150 g rolls and 150 g cucumber - 175 kcal
For lunch, a quick soup of canned pink salmon with potatoes (420 g) and whole grain bread (50 g) with curd cheese (20 g).
Lunch at 380 kcal.
And after lunch, I realized why I had such a state in the morning:
It was downpouring for about 5 minutes, and then the sun shone again and everything "disappeared like a hand." And it seems that I have never been so weather-dependent, I am getting old😒.
Late in the evening, in a good mood and feeling well, I went to cook chicken cutlets according to a very interesting recipe of the subscriber.
And also it was necessary to attach the cottage cheese. When I drank tea in the afternoon and looked through the comments, one of them brought me back to recipe for chocolate cupcakes with cherries and I realized that I knew where to put the cottage cheese. That's how sometimes you yourself, without knowing that, you give me ideas😉
For dinner I have baked cutlets with curd filling (200 g) and vegetable salad (total weight of vegetables 230 g), dressed with 20 g of sour cream 15%.
Dinner went out on 290 kcal.
Since I have an early dinner, in the evening I want to drink tea with something delicious.
Previously, I did not allow myself such a luxury and drank kefir or ate cottage cheese 2-3 hours before bedtime. But then I decided to conduct an experiment and see if the weight would go away if there were obvious carbohydrates in the evening. The reason for this experiment was an Israeli study that showed that a group of people using with a calorie deficit, carbohydrates in the evening had even better indicators than the group restricting the evening carbohydrates.
And you know, nothing has changed, the weight also went away, but I became more comfortable.
And today with tea I have 50 g of dried mango - 155 kcal.
The result of the day is 1420 kcal. B - 98, F - 60, U - 116.
Water, water and more water. It is she who is the source of life on earth. Water is one of our main helpers in the fight against excess weight.
As you recently noticed in the comments, a lot of new ones have appeared recently, and what an active one!
Let's get acquainted! Who is from what city, how many calories are already on the count? Share your results - we are always happy to support and rejoice!
Those who have been with us for a long time, tell us from where and share your successes!
I'll start with myself, although you all know about my successes - since May 2018, when calculating calories - minus 63 kg. And I live in the suburbs. We are the locks.
Reminder.
Video recipe for a chocolate cake in 5 minutes:
📌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.
👍 TOPbreakfast, TOPsnacks, TOPdinners👍
Consultation with specialists is obligatory.