The key to losing weight is creating a negative energy balance, in other words, a calorie deficit. If you eat the amount of calories you need for life (baseline calorie expenditure), the weight is stagnant. If you eat more, the weight grows. With proper weight loss, the calorie content of the diet should be less than the baseline consumption. Without taking into account this important point, you will not be able to lose weight.
It is necessary
- - dried Thai mango without sugar;
- - dried dates (it is better to choose premium dates, they are juicy and fleshy, for example, Iranian);
- - cocoa - sugar-free powder;
- - cottage cheese 1-5% 200 g.
Instructions
Step 1
When losing weight, the choice of dessert for tea becomes a big problem. For example, it makes no sense to eat a healthy Greek salad for lunch, and then wash it down with tea and cookies. Cookies are a carbohydrate sugar-containing product, and sometimes they are also fatty.
Step 2
What happens in your body when you eat Greek salad? First of all, you are getting plenty of fiber, which will help you stay full for a long time. The cheese in this salad is a source of protein and fat. But your body will assimilate the very minimum of carbohydrates. This will maintain a calorie deficit, fiber will improve bowel function, and fat will help your brain function. If you eat such a salad with cookies (even the most low-calorie and dietary ones), you will get a solid portion of carbohydrates. This batch of cookies will keep you from feeling full for a long time, because it will cause a sharp jump in blood sugar, followed by fatigue and the magical thought "what else would you like to eat."
Step 3
Some weight loss diets require you to skip tea with desserts. Some kind of diets generally force us to reshape the usual way: drink half an hour before meals and after meals do not drink for two hours. There is a certain logic in this advice: water passes through the intestines very quickly, and food takes much longer to digest and give its nutrients to the body. Water, passing in transit through the gastrointestinal tract, carries with it the nutrients the body needs. But this advice has a downside: firstly, most of the substances will remain in the body, despite drinking water with food, and secondly, it is psychologically difficult to maintain a diet that is so unusual for the body and way of life. To stay lean, nutrition must be correct all the time, and not just during the period of weight loss. But it is very difficult to follow a dietary style that requires psychological stress, because many people from childhood are accustomed to drinking compote after dinner. Or tea. Moreover, there is no real need to break these particular eating habits for the sake of losing weight.
Step 4
Curd balls with dates. Chop very - very finely 2 small dates, mix thoroughly in a blender with a pack of 1 - 5% cottage cheese. Then roll small balls from this mass, if you wish, you can roll the balls in cocoa powder (without sugar). You can eat a couple of these balls with tea. This low-calorie dessert will fill the need for a sweet taste and won't spike blood sugar due to its protein predominance.
Step 5
Dried mango. You should not choose candied fruits, but natural, Thai, sugar-free. One slice with a cup of tea or coffee is a sheer pleasure. Mango is a carbohydrate product, but it does not contain the refined sugar, unlike cookies, and you will definitely not get a single serving of trans fats with such a dessert.
Step 6
Date or raisin paste. For its preparation, dried fruits must be chopped in a blender with the addition of water. Pasta can be simply eaten in a bite with tea or coffee (no more than two teaspoons, in terms of dates it will turn out to be 10-15 grams or 30-40 kcal).
