Olala all for me !! Hi everybody and welcome to enjoying and dieting in the same plate !! as you could see today
we meet to eat a lasagna healthy and that's all for me
it's not to share
it's a six people lasagna and I'm going to eat it myself
so this lasagna is a healthy recipe that I made myself and
which is by the way on my website that I will put in description down below
and here for all the lasagna it's 2000 calories so it fits in my macros
and so I did not eat this morning so I'll be able to eat all that
and I'm not going to gain weight because it's okay it respects my calories of the day
as I have 2800 calories a day there is no problem I'll have what I need with that
and I'm going to eat that in front of you and I decided to make a little mukbang
where I will explain at the same time one or two principles to make your life easier
and during that time I'm going to enjoy this beautiful lasagna and
I will eat it in front of you
Normally it's once a month cheat meal but for now I do not really want
I prefer to do this this is a little same thing in fact, it gives me
the same pleasure as a cheat meal because I eat a lot and yet I respect my calories
so as you could the see today I'm in sweater
usually I'm still shirtless at home but it starts to be winter starts
it starts to get cold so we will stay in sweater
so we will first test that I think
that it will be a little hot
I will wait a little before eating to not burn me
as you could see there is cheese on it, it's a light mozzarella ball so
it's a little less caloric but there is always fat in it
it's a little lighter and it allows to still have a gratin above
and then I did a béchamel healthy as you have seen and beside that
a Bolognese sauce without fat almost because I used meat
chopped from the butcher's steak chopped without fat
we do not see the difference with a lasagna full of fat and cheese not lightened
and with a béchamel made with butter and flour
and frankly level of taste we are good
and yes I will manage to eat all that
I have never actually tried
but it's a challenge we will test that and
in my opinion I will get there given my stomach
here we have with the dish 4kg and 2,5kg without the dish
it's more than the commercial lasagna you see
it's a lasagna 6 people and I'm going to eat it alone
so what I wanted to talk about today
it's the caloric intake or how not gain weight
over a week without eating chicken, rice, broccoli or
eating the same thing all the time
I use the MyfitnessPal app
it's an application that allows you to count my macros and my calories so
so my carbohydrates, fat, protein and my calories
this application allows to eat every day differently
different things from the moment it respects my calories
and my carbohydrates, fats and proteins
take my example I have a goal of 130 grams of protein a day
so I can eat what I like from the moment it reaches 130 g
similar protein for carbohydrates I have 350 to 400 grams so if I arrive
at 350-400g I eat what I want
and the same for lipids have between 70 and 90 g it depends
as long as it respects my macros and the total calories are 2800, it's good !!
except that after there are things that happen complicate a bit because like
I try to eat healthy to be in good health
I try things that I eat be made of good calories
no empty calories, it must come from foods that
bring me vitamins ... so I eat about 20% of food
industrialists and what I want, by example of low-fat cheese, ...
everything else is food not processed like pasta lasagna
it's not processed because it's not filled pasta
the sauce is homemade with tomato sauce and all that
you saw so it's very healthy
and the bechamel except cornstarch which is a little transformed
the rest is not processed so as you can see there is little processed food
and so I calculate everything and if in MyfitnessPal it respects my calories
and my macro is good
it allows you to eat every day
something different and so do not be frustrated to eat
a diet planned in advance
which becomes frustrating after a while because it's monotonous
It allows you to eat every day something else
and there are also some special days during which we eat a little more than usual
sometimes you have for example a family dinner that is planned or a meal in the restaurant
me I have 2800 calories so that's ok I can predict a little
but if you have 2000 or 1800 you are not obliged to tell you
"I can not go to a restaurant"
because a meal is about 1200-1500 calories if you take starter, main course, dessert
You must not think that you can not go
you have to think about it a week, that's the smartest thing
an example I have 2800 calories per day by week it makes me
2800x7 = 19600 calories and so
I can spread these calories as I want over a week
I do not have to eat 2800 every day because
I will not gain weight in the long term because I will have respected my 19600 calories
but not specially every day 2800 calories
I can very well eat a day 2300 and so the 500kcal I did not eat that day
I can postpone them the day after this who will make me 3300 calories and so
that's what you can do when you go to the restaurant for example and
that you want to eat dessert dish entree and that you have that 1800 calories
you eat 500 calories less the day before
or you take off 100 calories of each day and so that makes you
1700 calories each day but you have 600kcal more on your day at the restaurant
and suddenly you have the right to eat 2400 calories and
so it's very much about going to restaurant with those calories there
what is important remember is how many calories you eat per week
and not per day
so what counts is really the balance on the week
so it's the same when you're doing a cheat meal
as many do but I'm not not too much for cheat meals
I do it to entertain you but otherwise I can do without
so if you're doing a cheat meal, try to estimate the calories you ate
and look at the calories of your week how much you ate due to the cheat meal
and try to deduct his calories from your week
so you will not get too much weight even when doing cheat meals
that's how all the youtubers you often see doing cheat meal videos make
they reduce their caloric intake of the week to have a cheat meal every week
and do not take too much weight
Besides, I wrote an article on how to get away with cheat meals in his diet.
for not gaining weight and how to deal with the following bears
it is on the website miscfittidings I will put it in comments
you can go read it he will really teach you things I'm sure
as you may have noticed I always eat with my little fork because
as you know I am greedy and it makes me feel like I'm eating more
but I actually eat more slowly because I have a small fork
if you like lasagna and you're on a diet, DARK !!
in addition I also made a lower carbohydrate recipe that allows
to replace the dough with something else
and so if you want to see what it is e will also put the link in description
blow you can eat for example a Lasagna share for 350 calories
it's perfect
so to return to my 2800 calories I anticipate
what some people will ask me a comment
how do I know that I have to eat 2800 calories?
it's quite simple and at the same time quite personal
so this is a calculation that I did and then I tested over several weeks
what you need to do is that you must calculate first
your maintenance caloric intake
before finding this you first need to find your basic metabolism
it means the calories you spend per day
just to be woken to breathe but to lie down without moving
so these calories there
they are calculated using a formula and there are many of these formulas on the internet
it's not as accurate as possible but it's already quite precise
so I will put you a link of the formula in description
to help you find your basic metabolism
and then you have to evaluate your activity daily
personally I do a lot of activities as I walk all the time
I'm going to the hall on foot ...
I do between 10-13000 steps a day which is not bad and few people do it
and so it allows me to be quite active
and to eat more because you have to move more and eat more
you must take into account how active you are during the day
as well as your job
if you are a sports coach you are standing in the room all day
you have a caloric expenditure that is higher than someone who
is sitting all day at his office
or if you are a worker you are spending even more calories
it depends on your job
if you know your level of activity and your basic metabolism
you can estimate the calories you will need to not lose weight
and not to gain weight
it is a calculation with the basic metabolism + the daily expenditure
or the expense over the week
I will put you the link in a description
it's always better to underestimate your activity than to overestimate it
otherwise you may be eating too many calories and gaining weight
it's less serious to lose weight than to gain weight
I'm going to take off my sweater because the lasagna gives me hot
what I was saying is that you have to calculate this but then that's not all
since it's a formula so it's not 100% correct
because everyone is different
so that will give you an idea
for example me it was 2500 calories
then you have to test on you with the application with the application I told you about earlier
MyFitnessPal
you are trying to eat the number of calories you have found
and every day of the week you weigh yourself
for one to two weeks the best it is two weeks to be sure
during these two weeks you watch how your weight is changing
and you do an average per week
do not compare the weight of Monday and Tuesday
if you took 300 grams it's because you ate more salty or other
and so you did more water retention so you weigh heavier
but it's not fat
that's why we have to take all the weights of the week
and divide by 7.
for example: (70 + 70,2 + 70,1 + ...) / 7
it will give you the average weight of the week
if you do that with the week before and after and you compare
you will see if you put on weight is that the calculation overestimated your maintenance
if you lose some they have underestimated your maintenance
everyone is different so it's possible that it happens
if your weight has changed, you need to increase the calories a little if you have lost weight
or decrease them a bit if you have gained weight
and you do that until you find after several weeks your maintenance
It's the calories with which your weight average stays stable
once you know that you just need to choose if you prefer to stay at maintenance
and take muscle as this if you do weight training
either if you are overweight or want to be a little drier
you can make a small deficit
for example if you are overweight you can reduce your calories by about 20-30%
on the other hand if you are a little bit overweight
and you just want to lose a few pounds, so make a 10-15% deficit
if you make 10% of your maintenance, for example 2500kcal it's 250 calories less
you will have to eat 2250 calories a day to lose weight
and you do that every day
and so that will allow you to lose weight in the long run but gently
do not make a deficit too big because if you remove too many calories at once you
will lose a lot of muscles too and so it's a little annoying
unless you are obese then you do not risk because of muscle
because you have enough reserves
the same if you want to take a mass that allows you to take muscle
a little easier but it does not change much if you are a beginner
or simply you are too thin and you just want to gain some weight but healthily
you have to calculate your maintenance for example 2500kcal
and you increase by about 10-15% it depends on how dry you are
for 2500 if you increase for example by 10%
that means that you increase to 2750 and therefore you have 2750 calories a day
it's your mass
a bit like me with about 2800 calories
and so you eat that every day and then you do as I explained, you multiply by 7 for the week
that gives 19600 calories a week and you spread these calories
as you want in your week
with these calories you will know how to move your weight as you want
in the healthiest way possible because you will have found
your maintenance and you will not have made too big a deficit or surplus
so the weight will not move too fast
and you play with calories as I explained to you
always trying to eat the healthiest possible because it is better for the health
of course you can have fun
if you like Haribo for example do not you do not eat, eat 15gr per day
it's a low calorie pleasure
so your diet will stay healthy enough
90% healthy and 10% processed it's not a problem
so I had a lot of questions on how for example calculate his calories
so I prefer to explain it to you so it's a little clearer for you
and if you like this kind of explanations tell me in comments and I'll do it again
if you have other questions that you want me to answer, ask them
and I will answer in video like that it will help you to progress
and it gives me something to talk about while I'm eating
like that it distracts you a bit more
I already explained a lot of information today
I will not say even more because otherwise it risks
to be a little mixed in your head
and in addition it may become annoying
you're not at school you're here to learn a little
I finish this and we end up to finish the video
timelaps in 3, 2, 1 ...
last bite
as you see I finished everything without cheating
I'm not going to hide it there now I feel that there is weight on my stomach
and I'm not too much enjoying so thankfully it's over
because on the last little part I started to get a little fed up
always eat the same thing it's pretty monotonous
so I do not even imagine those who eat every week, all the same meals
we end up with the video
and this video is already coming to an end
I hope she taught you something
or at least she will have shown you a good recipe
to eat not especially in a but at least four or six
so it's low on calories
there is already the recipe on my site, I you put it in the link in description
you can go see the recipe it's very simple to do
it is in English and French so no problem
so I hope you also learned how to count your calories if you did not know
and how to manage your calories on the week rather than in a day
in any case if you enjoyed this video
you can hit the like button and even subscribe
see you later for another recipe or another video !!
For more infomation >> 【NBA Signature Moves】模仿美國籃球明星的招牌動作?! 【NBA招牌動作】 - Duration: 6:25. 
For more infomation >> 【MUKBANG】150OYSTERS CHALLENGE‼︎!Collecting Oysters At Hiroshima[Kanawa Fishery][Use CC] - Duration: 8:57. 
For more infomation >> "Первая передача": бензин vs газ, новые правила о зимней резине и автосервисы, удерживающие машину - Duration: 28:20. 
For more infomation >> "Новые русские сенсации": "Волочкова против своей мачехи" - Duration: 48:10. 
For more infomation >> "Чудо техники": спецвыпуск. Киборги среди нас (11.11.2018) - Duration: 42:02. 
For more infomation >> Vše se vším souvisí i v našem těle - Duration: 1:02. 
For more infomation >> HOLIDAY IN BANGKOK & PHUKET VLOG | dahyeshka - Duration: 19:11. 
For more infomation >> Cold front moves to Hawai'i island, followed by cool, chilly air - Duration: 2:28. 
For more infomation >> RAPUNZEL GIVES THE SECOND CHILD NAZOR SAVKINA TO THE HOUSE 2. RAPUNZEL PREGNANT HOME 2. - Duration: 15:59. 
For more infomation >> Aynur Aydın - Salla - REACTION to Turkish song 🇹🇷🔥 - Duration: 6:04. 
For more infomation >> Eddy Mitchell « choqué », la surprenante remarque d'un curé sur Johnny Hallyday - Duration: 1:28. 
For more infomation >> 【Gateway(2bedroom)】ベトナム不動産便り2018〜Thao Dien(西洋人街)の最新物件〜 - Duration: 9:11. 
For more infomation >> Step 3 | Desktop Deployment
For more infomation >> That's The Tea With Joey: Comparison & Jealousy [CC] - Duration: 10:35. 
For more infomation >> Y&H❖In My Veins - Duration: 5:15. 
For more infomation >> PIN命💗VLOG | 什麼?這輩子不能再去巴黎Coming Soon...🛫 - Duration: 1:41. 
Không có nhận xét nào:
Đăng nhận xét