You need to consume 1500 kcal. I started drinking coffee, eating nuts / nut paste / bread, having a hearty breakfast, eating at night. I constantly feel heaviness from so much food. How to get these calories, but right?

You need to consume 1500 kcal. I started drinking coffee, eating nuts / nut paste / bread, having a hearty breakfast, eating at night. I constantly feel heaviness from so much food. How to get these calories, but right?

In the Kitchen with Mary | December 30, 2018

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answers (3)

Answer 1
March, 2021

I will give an example of a menu for an average income from simple products, although not completely balanced.

Breakfast (559 kcal):

2 eggs; cappuccino; a sandwich with black bread with plum butter and Gouda cheese (20/10 / 20gr); Milka chocolate with almonds 3 wedges (18gr).

Lunch (358kcal):

boiled spaghetti from wheat cz 100g; Gouda cheese 20gr; salad cucumbers + tomatoes 120g. with vegetable oil and vinegar; medium apple 1pc. Tea.

Snack (351kcal):

medium banana 1pc; fried almonds 40g.

Uzhan (239kcal):

Grilled chicken breast 100g; salad cucumbers + tomatoes 120g. with vegetable oil and vinegar.

For such a menu 1506kcal. BJU: 72/86/114. There are a lot of fats, of course, but you can remove partially or completely nuts, replace with something from carbohydrates (fruits, dried fruits), if you track BJU at all (recommended).

I suppose the heaviness is given to you by the abundance of fatty foods and, most likely, by the very fact that you eat at night. It is better that the last meal does not contain simple carbohydrates and fats - proteins + vegetables are great even four hours before bedtime. And try not to sit or lie for about 15 minutes after eating, but to walk. Some individual peculiarities of the stomach are also possible, and if after balancing fats / proteins / carbohydrates in the diet there is no improvement in well-being, then it makes sense to contact a gastroenterologist.

And another question aloud: why 1500? Where does this figure come from? This is quite small, although it all depends on your weight. If this figure is taken at random or from somewhere from the public, then it is better to recalculate using the Mifflin San Geor formula in accordance with your age / height / weight and level of activity.

Answer 2
March, 2021

It's easy to get that many calories and you don't have to eat junk food like pasta. Here is an example of a daily diet, you can change:

Kefir - 1 liter throughout the day - 500 calories.

Conventional foods, 200-300 grams of chicken or meat during the day, potatoes or another side dish is also 200-300 grams and bread.

Answer 3
March, 2021

"Alexander Ivanovich did not eat, but ate. He did not eat breakfast, but performed the physiological process of introducing the proper amount of fats, carbohydrates and vitamins into the body."

(c) I. Ilf, E. Petrov " Golden Calf "

Relax, why do you need these calories? Live your normal life!

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