Katya shares her daily diet, which consists of 1990 calories to maintain weight and 1500 calories when trying to lose weight. Her diet includes:
* Breakfast: 50g of oatmeal with fruits and egg whites
* Snack: 150g of cottage cheese with fruits
* Lunch: 50g of buckwheat with chicken breast in kefir sauce and vegetables
* Snack: 150g of tuna with vegetables
* Dinner: 150g of white fish with vegetables and a salad
* Before bed: 200-250ml of kefir or 5% cottage cheese
She emphasizes the importance of complex carbohydrates, protein, and fiber in her diet. She also recommends cooking meals quickly and easily, and allocating time for meal preparation.
Here are the key facts extracted from the text:
1. The speaker's name is Katya.
2. Katya's daily calorie intake to maintain weight is 1990 calories.
3. When Katya wants to lose weight, she reduces her calorie intake to 1500-1600 calories.
4. Katya's breakfast consists of oatmeal with fruit and egg whites.
5. She uses 50 grams of oatmeal and cooks it with boiling water or in a microwave.
6. Katya prefers complex carbohydrates for breakfast.
7. She adds simple carbohydrates like fruits to her breakfast.
8. Katya's favorite sources of protein are egg whites and milk.
9. She has two types of easily digestible proteins: egg whites and milk.
10. Katya's first snack on a non-training day consists of cottage cheese and fruit.
11. She uses 150 grams of cottage cheese and adds simple carbohydrates like fruits.
12. Katya's lunch consists of complex carbohydrates, protein, and vegetables.
13. She uses 50 grams of dry buckwheat and adds chicken breast in kefir sauce with mustard.
14. Katya recommends adding vegetables to lunch for extra fiber.
15. Her second snack consists of fresh vegetables, tuna, and olive oil.
16. Katya uses 150 grams of tuna and adds vegetables like cucumbers, tomatoes, and leafy greens.
17. Her dinner consists of protein, vegetables, and low-fat fish.
18. Katya uses 150 grams of fish and adds vegetables like cucumbers, tomatoes, and leafy greens.
19. She recommends eating dinner 30-40 minutes before bedtime.
20. Katya's before-bed snack consists of kefir or pure yogurt without additives.
21. She uses 200-250 milliliters of kefir or yogurt.