π03.11.2020.
Good day, warm weather, comfortable and tasty weight loss!
I have tried many diets, but the results were fleeting. Failures occurred more often - it was hard to endure restrictions and hunger.
But thanks to such a way of controlling nutrition as counting calories and balancing BJU, I managed not only to get rid of excess weight.
I learned to control food, changed eating habits and now there is no return to the old way of life.
Comfortable, tasty and not starving will help you lose weight and control weight - an elementary calorie count.
An example of my slimming menu.
Even on conventional products, you can lose weight and maintain your weight. No need for expensive superfoods.
Today I was offered millet porridge for breakfast. I agreed with pleasure, because they would bring me to cook and they would bring me on a silver platter π.
I weighed the finished porridge (260 g) and wrote down the KBZHU using the data from the counter. It is not right to do this, since we do not know how the porridge was prepared from the counter, what products and how many were used. But the lazy Anechka had no choice today.
Porridge was poured with low-calorie raspberry syrup. It turned out so beautiful - neat trickles in a zigzag pattern. I think I'll take a photo now, it will please the eye. While I was putting the syrup in the refrigerator, the syrup on the porridge had spread all over and there was no trace of the beautiful zigzag. You know how upset I wasπ.
Breakfast for 320 kcal.
And since we are talking about the calorie counter, I want to once again draw your attention to the following points.
β I agree, it's very convenient with a calorie counter - it calculates everything by itself, just write it down. However, do not rely on those KBZhU that the meter calculated for you. We all use different calorie counters, whoever is comfortable with which. And if you look at the KBZhU, which is calculated for the same person by different calorie counters, it will be different. At the same time, many themselves choose the wrong thing in the counter (for example, fast weight loss instead of slow / normal) and get a huge deficit. A lot of calculation errors come from your own inattention.
That's right - this is to calculate your calorie intake using the formula (I use the Harris Benedict formula). And already from the calorie norm, subtract 15% - we get a minimum deficit, on which it will be comfortable to start losing weight. And in the counters, you can always install those KBZHU that we need.
The BZHU counter is also not very clear. For example, fat is almost always understated, and women need at least 55-60 g of fat per day. Therefore, we ourselves control this moment and distribute the BJU.
β The second point is the dishes. I know that some people look for dishes in the counter that are similar to the ones they have prepared and record their food based on the dishes already in the counter. Do you know how and from what these dishes were prepared? I don't, and I can't even imagine. You baked, for example, a chicken breast in French and smeared it with sour cream with mustard, sprinkled with suluguni cheese (or other less nutritious cheese than regular). Then look for "French chicken breast" in the counter and write down those KBZhU for yourself that the counter issued. Or maybe the dishes from the counter were prepared with a huge amount of mayonnaise, in a sea of ββbutter, with a huge amount of high-calorie cheese? Or, on the contrary, the situation may be.
That's right - we cook it, create the recipe ourselves, write down the products used and their weight, weigh the finished dish, change the output of the dish in the recipe to the weight of our finished dish and save the recipe. Next, we use exactly the recipe that we saved ourselves.
I hope it is accessible and understandable, and perhaps someone will find their mistakes and understand why they cannot lose weight or the result is not what we would like.
Back to the menu. As usual, I did not gorge on porridge, but nevertheless time flew by at work, I was distracted and did not think about food.
By the time of the snack, I already wanted to eat very much. And for some reason, after porridge, I want something salty.
I decided to have a snack on a sandwich on Darnitsa bread (30 g) with butter (10 g) and carp caviar (25 g). And drank green tea.
The snack turned out to be 190 kcal.
After working today almost until lunchtime, I remembered that for lunchtime I had nothing but the turkey breast, cooked the day before yesterday. And even a salad cannot be prepared quickly - there are no vegetables in the refrigerator either.
I had to get out on the street, especially since I had orders in joint purchases and in one of my favorite online stores. I went to get vegetables, fruits and orders.
For lunch, I warmed up a turkey breast (160 g, we all eat up the one that came out not very tasty, remember, huh?) And cut a Peking cabbage salad.
The salad is quite simple: 70 g of Chinese cabbage, 40 g of pickled cucumber, 20 g of red onions, salt and smoked paprika. As a dressing, on the advice of a reader Irina, I tried processed cheese. It turned out very much even nothing.
Today there will still be Olivier - I'll try and add processed cheese to it as a dressing, but I'll mix it with sour cream.
And lunch went out to 330 kcal.
Immediately after lunch, I drank tea with 20 g of chocolate - 105 kcal. And get to work.
In the evening, even closer to cook dinner. While I have free time, I don't cook for a few days, but try to try something new, experiment. Yesterday we got a very successful risotto with mushrooms. And today I want to cook something like a julienne under a hat ("the most delicious hat", remember how it is prepared?) For dinner. And just in case, if julienne does not work out, there will be at least a win-win Olivier salad ΡΠ°Π»Π°Ρ - we will definitely adjust it for a few days.
As a result, my dinner turned out to be very satisfying and it was the most high-calorie meal of the day. As I had dinner at 17 o'clock, I did not eat any more.
Dinner - 220 g of julienne and 150 g of Olivier. The salad was seasoned with a mixture of sour cream and cream cheese (10 and 20 g). Dinner 510 kcal.
Thanks to Irina for the tip to fill the salad with melted cheese instead of mayonnaise - π.
The result of the day is 1455 kcal. B - 107, F - 70, U - 90.
I noticed that the skin became a little drier, I decided to raise the fats in the diet. I'll see what comes of it.
Do you know what kind of people have made me happy lately? Who ask me wherever possible "What happens to my weight? He got up? Not losing weight anymore? "
Really already funny. It seems that some have completely forgotten how to think and adequately perceive information.
The most interesting thing is that such people have two types of behavior. If I ignore and do not waste my faith on such questions, the questions will be asked endlessly, and even with indignation due to the fact that the answer has not yet been given. And if I have a mood, free time and I start to ask "what results they themselves have achieved, how much they have lost weight and how much they still have left to get to scratch kilogram "- silence in response. Apparently, they themselves do not want to lose weight and lose weight and eventually go to zero. But I probably should, in their opinion, lose weight until I evaporate. So what? Why are these questions in general, what does this information about my weight give people?
At the same time, I have repeatedly talked about the increase in calorie intake and about the fact that if I still want to lose weight, itβs only a few kilograms (2-3 is possible). Now everything suits me and this is the main thing! It is more important now to swing the metabolism to normal, increase the calorie intake to normal and not get better at the same time. But why read long texts when you can fill up with clever questions. That is how we live.
Good luck and delicious weight loss!
Reminder.
Video recipe for chicken cabbage and mushroom pie and custard pancake pie:
πππCribfor beginners to lose weight on a calorie deficit - I tell you where to start.
βββCataloglinks to recipes.
Skin carewhen losing weight.
Learningcount the calorie content of the finished dish.
π TOPbreakfast, TOPsnacks.π TOPdinners, TOPdinners.
π₯We help the skin to tighten while losing weight.
β β β Article "Acquaintance" with photo "before" and "after" from subscribers.
Custard recipe.
Hepatic pate recipe.
Beef goulash recipe.
Orange muffin recipe.
I just share my experience of losing weight, talk about my menu, life, share photos of walks in beautiful places. I advise nothing and no one, always seek advice from specialists.