The menu on which I lost 60 kg in 2 years

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🍒07.06.2020

Good day and delicious weight loss to everyone!

Let's talk about what we can eat when losing weight?

I often come across recommendations that everything is possible.

And in fact it is, but again controlled: 80% of our nutrition is, if possible, proper nutrition and 20% is snacks, which you can not refuse.

This 20% can include a piece of chocolate, cookies, and even fast food (but don't get carried away😂). Thanks to this distribution (80% / 20%), we protect ourselves from possible failures. After all, strict restrictions will ultimately lead to a breakdown.

At the same time, it is necessary to monitor BJU (proteins, fats, carbohydrates). Observing only a calorie deficit and forgetting about BJU - we lose weight, but the quality of our body and health - suffer.

You can eat everything, but maintain a calorie deficit and a balance of proteins, fats and carbohydrates - then losing weight will be comfortable and healthy.

And rejection of certain foods is your choice and it comes with the understanding that nutrition must be controlled. When you see that KBZHU suffers from certain products, you will make your choice. But we must remember that many products that are prohibited among those who lose weight are actually necessary for the body. This is butter and various carbohydrate-containing foods (slow carbohydrates!).

My choice, for example, was made right away in favor of the rejection of pure sugar, purchased confectionery, sweets, semi-finished products, soda, juices - all these are empty calories that do not carry anything useful the body.

I'll move on to my Sunday menu and tell you how my day went. Today my menu is made from what was prepared in advance.

The sun pleases, especially when it visits us on a weekend.

No sleep this Sunday! The sun is shining - and at 7 am everyone is already on their feet.

We need to have a hearty breakfast - after all, there is a whole day ahead, for which we have plans.

One of my favorite breakfasts is oatmeal with curd cheese and red fish. As I understood, many of you fell in love with oatmeal😉.

Breakfast for 370 kcal.

The pancake itself was made from 25 g of oatmeal, eggs (60 g) and kefir 35 g. I added 25 g of cottage cheese and 65 g of fish. Decorated with arugula, which grew in my garden on the balcony.

After breakfast I drank green tea. And I didn't forget about vitamins and omega-3s.

On Sunday we had plans to get some rest.

The weather, thanks to her, did not disappoint, and at 10 am we already set off on bicycles for a ride around the neighborhood.

We drove past the farm. I couldn't help but stop and take a picture with the horses лошад

We stopped in a neighboring town - small, but so cute, calm.

We bought ice cream (a glass of 100 g), drove to the park and had a snack on ice cream - 240 kcal. What? I can afford even more pedaling.

We drove along the shore of a huge pond.

And even on a bike ride, we always have a bottle of water with us to replenish the fluid lost in hot weather and during physical activity.

When we returned home past the forest, we were stopped by the scent of lilies of the valley. Just yesterday there was no hint of blossoming lilies of the valley in the afternoon, but as soon as the weather stood for a day and shone in the sun, everything began to bloom instantly!

We returned home when it was high time to have dinner.

Back on Friday night, I prepared a meal (planning for the weekend) so that I could warm up on the weekend and eat.

Therefore, after returning home, I collected lunch from what I had.

It turned out 150 g of chicken breast baked in curd with suluguni cheese and 130 g of herring under a fur coat with sour cream and mustard sauce.

Lunch - 365 kcal.

After lunch we were already resting at home.

I decided to arrange for myself today an afternoon snack - this is 300 g of strawberries and 20 g of peanuts, which I ate throughout the day - 235 kcal.

Strawberries are perishable berries - you need to eat them while they are fresh, what to look at, right?

And for dinner - vegetable salad (150 g of tomato, 100 g of cucumber), dressed with 20 g of sour cream 15% and 100 g of chicken breast baked in curd under suluguni.

Dinner 235 kcal.

In total, 1445 kcal learned in a day.

The diet was blinded from what was. KBZHU turned out not perfect. B - 114, F - 65, U - 91, but quite bearable in the current conditions.

The norm of water has been drunk (at the rate of 30 ml per kilogram of weight).

In general, the best time for losing weight begins, in my opinion. These are fresh tasty fruits and vegetables, and good weather, which gives us the opportunity to spend our free time more actively.

Have a nice day, delicious weight loss, and most importantly, take care of your health!

How did you spend your weekend? Did you enjoy the weather too?

Reminder.

Video recipe for lazy dumplings:
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.
Whole grain bread recipe.
Strawberry pie recipe.
Recipe for chicken breast in sour milk with cheese.
2 years - minus 60 kg.

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