Όταν αποφασίζεις να αλλάξεις τρόπο ζωής και να μπεις για τα καλά σ’ εκείνη την ομάδα ανθρώπων που ασπάζονται καθετί υγιεινό σαν να διάβασαν μόλις τη Βίβλο της Ευεξίας, θα έρθεις πολλές φορές σε επαφή με την παραπληροφόρηση.
Κυκλοφορούν εκεί έξω χιλιάδες επιτήδειοι που νομίζουν πως ξέρουν τα πάντα για τη σωστή διατροφή και θα προσπαθήσουν να σε μυήσουν στον κόσμο του θερμιδομετρητή και της μαύρης σοκολάτας.
Μην πέσεις στην παγίδα τους φίλη αναγνώστρια!
Η αλήθεια κρύβεται στο instagram, και συγκεκριμένα στον λογαριασμό “theFFFeed”. Εκεί, η Lucy Mountain κάνει ορισμένα πολύ ενδιαφέροντα posts για το πόσες θερμίδες έχει το φαγητό που νομίζεις πως θα έπρεπε να τρως, σε σχέση με αυτό που επιλέγουμε τελικά να φάμε.
Για παράδειγμα δες την αλήθεια πίσω από τη μαύρη σοκολάτα σε σχέση με τη γάλακτος.
100g Milk Chocolate vs 100g 85% Dark Chocolate ? ⠀ ⠀ So it’s pretty unknown that dark chocolate actually has more calories than milk chocolate (and white chocolate for that matter.)⠀ ⠀ Dark is often given the label as the ‘healthy’ version of chocolate. And although calories aren’t the sole indicator of ‘healthy’, we just presume it has lower calories. So which one is best for weight-loss?⠀ ⠀ In most cases, Dark chocolate has less sugar, more fiber and more iron than milk. It’s basically more nutritious than milk chocolate.⠀ ⠀ Regardless, I will always go for milk for two reasons:⠀ ⠀ 1. I think Dark chocolate tastes like garden leaves.⠀ ⠀ 2. Chocolate isn’t something I’ll seek out when I’m looking to pack in those vitamins and minerals – especially in a diet that already consists of adequate fruit, vegetables and micronutrient-dense food ? I enjoy chocolate for it’s taste, not it’s nutritional value. My diet is inclusive of it always – no matter what my goal is at the time ?⠀ ⠀ For those of who genuinely love dark chocolate, keep doing you ?. However if you PREFER the taste of milk, but force yourself to eat dark because you've read it’s 'healthier', just have the milk chocolate and enjoy it ? In terms of weight-loss from a calorie perspective, it’s actually more beneficial and will raise happiness levels by 938% (unproven stat.)⠀ ⠀ Don’t eat things you don’t enjoy for the sake of it. Personal enjoyment is ‘healthy’ in my eyes ?? Which side are you guys?!⠀ ⠀ #theFFF #theFFFeed @thefffeed
Ή πώς μπορείς να μειώσεις τις θερμίδες του πρωινού σου βάζοντας λιγότερο φυστικοβούτυρο.
Peanut butter on Toast vs Peanut Butter on Toast ?⠀ ⠀ Both are made from one slice of the same bread, both have a spread of the same peanut butter on top. However one side is roughly 150 calories more than to the other.⠀ ⠀ I bladdy love a bit of PB but it can be super easy to accidentally-on-purpose spread half a jar on a piece of toast lol (I've been there ?) Because nut butters are high fat, they tend to be high in calories. WHICH IS ABSOLUTELY FINE GUYS. It's just something to bare in mind if weight-loss (or weight-gain) is your goal. Weighing out yo PB is a good method of managing this.⠀ ⠀ Left Slice:⠀ – 1 slice of Hovis Wholemeal Bread (88 kcal)⠀ – 15g Peanut Butter (94 kcal)⠀ ⠀ Right Slice:⠀ – 1 slice of Hovis Wholemeal Bread (88 kcal)⠀ – 40g Peanut Butter (250 kcal)⠀ ⠀ As you know from my recent posts, I'm about enjoying ALL ze food and there is nothing I cut out of my diet that I like the taste of – no matter my goal. Learning how to manage portion sizes has allowed me to achieve this! I hope this helps my fellow PB addicts out there. I got chu. ???⠀ ⠀ #theFFF #theFFFeed @thefffeed
Μπορεί να παίρνεις τις ίδιες θερμίδες, αλλά η αριστερή χούφτα είναι πολύ πιο ωφέλιμη για τον οργανισμό σου.
A handful of Almonds vs. A packet of Fruit Pastels ?⠀ ⠀ Both snacks have the same calories. Which one would you pick?⠀ ⠀ Occasionally I’m the left hand, but mostly I’m the right hand. (I know, shocking. A person who considers themselves into health and fitness eats sweets – and is openly talking about it on social media.) ???⠀ ⠀ You see, although I’m fully aware that a handful of almonds contains lots of wonderful nutrients that would keep me fuller for longer, some days (no matter whether I’m looking to gain, maintain or lose weight) I’ll choose to eat sweets or a chocolate bar as a snack ?⠀ ⠀ Why? Because when the majority of my diet has consisted of well-balanced food that’s full of micronutrients, I have no issue eating something thats less so just because I love the taste of it. This is just a personal choice. Cutting out things I love isn’t realistic for me so I always squeeze something sweet into my days (all whilst still sticking to my calorie/macro/micro targets.)⠀ ⠀ Many would choose the almonds for the nutritional value or the flavour – which is totally fine. Many would choose the almonds because even though they'd prefer Fruit Pastels, almonds would make them feel more ‘on track’ mentally – which again, is totally fine ?⠀ ⠀ I’m not glorifying sweets, or almonds for that matter. I’m glorifying knowing what’s in the food you’re eating, and make educated decisions based on your own values. And I value food that’s good for my body and good for my soul.⠀ ⠀ ‘Healthy' to me is exactly what I make it. And Fruit Pastels (in moderation) make me happy which I believe contributes largely to my overall health ?⠀ ⠀ #theFFF #theFFFeed @thefffeed
Δες τι διαφορά μπορεί να κάνει το πλήρες γιαούρτι και το είδος των φρούτων στο σύνολο των θερμίδων.
Fruit and yoghurt vs. Fruit and yoghurt ?⠀ ⠀ Both of these bowls have 150g of greek yoghurt. Both of these bowls have 150g of fruit. However the difference in calories is approximately 300 calories.⠀ ⠀ I’m not saying the left bowl is any better the right bowl as both are full of wonderful micro-packed foods ?. I just wanted to show you guys how small changes to ingredients can change the caloric total ?⠀ ⠀ This doesn’t mean you need to weigh and track every last strawberry (lol). It just means if your goal is fat-loss, being a little bit more mindful of the calories in what you’re eating will really help when making food choices ?⠀ I firmly believe you should never cut anything out your diet you don’t want to. But I also know first hand how easy it to unknowingly remove a calorie deficit by eating something labelled as a ‘health food’ (Those coconut pieces came from a small grab and go 'snack pot’ but were 400 kcals ?)⠀ ⠀ Please note this post is not bashing fruit ?. This is purely from a fat-loss perspective and I’m fully aware of the lovely health benefits of ALL of the ingredients above (before ya’ll start throwing vitamins and minerals at me) ?⠀ ⠀ I want to highlight some small tweaks which could help those looking to lose fat with simple swaps ?⠀ ⠀ ⠀ Left bowl:⠀ – 150g Fage 0% Greek Yoghurt (78 kcal)⠀ – 50g Strawberries (16 kcal)⠀ – 50g Melon (15 kcal)⠀ – 50g Pineapple (25 kcal)⠀ ⠀ Right bowl:⠀ – 150g Fage Greek Yoghurt (142 kcal)⠀ – 50g Banana (45 kcal)⠀ – 50g Passionfruit (49 kcal)⠀ – 50g Coconut (196 kcal)⠀ ⠀ #theFFF #theFFFeed @thefffeed
Σχεδόν διπλάσιες θερμίδες, επειδή η μαγιονέζα, το dressing της σαλάτας και το γάλα αμυγδάλου δεν είναι light.
The OG has arrived. Spot the difference ?⠀ ⠀ Each side has the same amount of food but the left side has 550 calories less than the right.⠀ ⠀ I know I say the same shit every post but let's get my lil disclaimers out the way first because they're important:⠀ ⠀ 1. I'm v. v. v. aware calories don't necessarily mean 'healthy'.⠀ 2. However if you're looking for weight-loss/gain having an awareness will help.⠀ 3. Each day of food is just an example and not what you should necessarily aim for.⠀ ⠀ So let's talk differences;⠀ – OJ = Reduced Sugar vs 'Normal'⠀ – Porridge Almond Milk = Unsweetened vs Sweetened⠀ – Salad Dressing = Light vs. 'Normal'⠀ – Oil to Bake Potato = Light vs. Olive Oil⠀ – Tuna Mayo = Light vs. 'Normal'⠀ – Beef = 5% fat vs. 12% fat⠀ – Oil to Cook Veg = Light vs. Olive Oil⠀ – Yoghurt = 0% Fage vs. 2% Fage⠀ This is just to show you don't have to necessarily eat less food. Small swaps can make a big difference ? ⠀ (And yes I eat chocolate bars. The kind you get from a newsagents. And still consider myself 'healthy' ?)⠀ Left side:⠀ ⠀ Breakfast:⠀ – 40g Oats⠀ – 3 Strawberries⠀ + 200ml Unsweetened Almond Milk⠀ + 225ml Reduce Sugar Orange Juice⠀ ⠀ Lunch:⠀ – 1 Potato⠀ – 100g Salad⠀ – 1 tin Tuna⠀ + 15ml Light Caesar Dressing⠀ + Frylight Spray⠀ + 1 tbsp Lighter Light Mayo⠀ ⠀ Dinner:⠀ – 125g Golden Veg Rice⠀ – 80g Mushrooms⠀ – 60g Peas⠀ – 100g Chopped Tomatoes⠀ + 125g 5% Fat Beef⠀ + Frylight Spray⠀ ⠀ Desert:⠀ – 150g Apple + Grapes⠀ + 0% Fage Greek Yoghurt⠀ ⠀ Snacks:⠀ – 30g Almonds⠀ – 1 Chocolate bar⠀ + 3 Mini Babybel Lights⠀ ⠀ ⠀ Right Side:⠀ ⠀ Breakfast:⠀ – 40g Oats⠀ – 3 Strawberries⠀ + 200ml Sweetened Almond Milk⠀ + 225ml Orange Juice⠀ ⠀ Lunch:⠀ – 1 Potato⠀ – 100g Salad⠀ – 1 tin Tuna⠀ + 15ml Caesar Dressing⠀ + 0.5 tbsp Olive Oil⠀ + 1 tbsp Mayo⠀ ⠀ Dinner:⠀ – 125g Golden Veg Rice⠀ – 80g Mushrooms⠀ – 60g Peas⠀ – 100g Chopped Tomatoes⠀ + 125g 12% Fat Beef⠀ + 1 tbsp Olive Oil⠀ ⠀ Desert:⠀ – 150g Apple + Grapes⠀ + Fage Greek Yoghurt⠀ ⠀ Snacks:⠀ – 30g Almonds⠀ – 1 Chocolate bar⠀ + 3 Mini Babybels⠀ ⠀ #theFFF #theFFFeed @thefashionfitnessfoodie