How to celebrate Shrovetide and not get better
Shrovetide is celebrated throughout the week. In another way, Maslenitsa week is called meat-eating or cheese week. This means that meat should be excluded from the diet within seven days. It is replaced with fish, eggs and dairy products. More about Maslenitsa, the history of the holiday, how it is celebrated and what analogues are in different countries - read our article "Maslenitsa".
Pancakes are considered the main dish of Maslenitsa - sweet, salty, with and without fillings. Hence the concern of those losing weight, how to celebrate Shrovetide and not get better. In order not to gain excess weight, it is not necessary to give up pancakes. It is necessary to adhere to some rules in diet and physical activity.
Count Calories During Oily Week
The calorie content of pancakes can be completely different. Pancakes cooked on egg yolks with sugar and fat milk, fried in vegetable oil and richly greased with butter will pull from 400 kcal / 100 grams. Moreover, 100 grams is a small volume. One pancake can weigh one hundred grams, depending on the thickness of the dough layer and the diameter of the pan.
If you replace sugar with a non-nutritive sweetener, use whole grain flour, skim milk or water, add fewer egg yolks and fry in a nonstick skillet without oil, the calorie content of 100 grams of the finished dish will be reduced to 100-150 calories. There are 9 calories in one gram of fat, so cut back on fat.
Count calories, substitute low-calorie ingredients, and do not grease the pancakes. Fry the pancakes without oil in a non-stick skillet, or gently spread a small amount with a special kitchen brush.
According to culinary experts, sparkling mineral water is better for making pancakes than milk or kefir. It also acts as a baking powder and makes the dough openwork.
Diet options for fillings
The main thing in pancakes is the filling. Pancakes are often neutral in flavor so they can be stuffed with something sweet, salty, or spicy.
Pancake filling options:
Low-fat cottage cheese with garlic and herbs;
- Tuna with cucumber and herbs;
- Chicken fillet with vegetables;
- Baked apple puree;
- Cottage cheese with raisins or finely chopped dried apricots;
- Berries whipped with natural yoghurt.
These are more suitable fillings than minced meat, eggs, fatty cottage cheese, and jam. They contain less fat and fewer calories.
Diet and restrictions
The diet should take into account the restrictions, quantity and composition of meals.
The traditional portion of pancakes for women is 3 pieces, men can eat 4-5 pieces. It is not recommended to abuse fried dough - this can exacerbate chronic gastrointestinal diseases, and if the dough is cooked in oil, then the risk for the heart, blood vessels and liver increases.
Limit the number of pancakes per serving and the number of servings per day (calorie). Stick to this limit throughout the Pancake Week.
It is optimal to have 4-6 meals a day, including snacks. Eat no more than two servings of diet pancakes a day. The main thing is not to go beyond the corridor of calories and BJU. The ratio of BJU in the diet affects body quality and helps control hunger.
Eat a protein meal at every meal - lean fish, poultry, eggs, or low-fat cottage cheese. Top it off with a vegetable side dish. If you are preparing spring rolls, then consider it in the total calorie basket and BJU.
Physical activity tips
A little indulgence makes you believe that all other efforts will not work. Therefore, many people find it easier to stick to a diet when they exercise. Everything matters, especially non-training physical activity.
Longer walking burns more calories than one workout. On average, people exercise three times a week, but all (most) have two legs to walk daily.
According to scientists, it is necessary to actively move for 135 minutes daily, without taking into account physical activity. This allows you to maintain health and normal weight (calorizator). Increase your activity up to 10-20 thousand steps a day. This is not much - a distance of 10 thousand steps can be covered in 60-90 minutes.
Continue to play sports as usual. Don't try to work out your pancakes in training. Train to get fitter and fitter.
Pancake week is not a reason to skip workouts, lead a sofa lifestyle and overeat, especially if you want to lose weight. However, this is not a reason to impose strict food bans. Eat in moderation, choose healthy foods, and stay active. Then excess weight won't be your problem.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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