Калориите, со вежбање, се основа на секоја програма за губење на тежината, а калориите ги прилагодуваме според целта што сме си ја поставиле и начинот на кој ги трошиме – ако вежбате или вршите некоја физичка активност, на телото му е потребна малку поголема количина на калории.
Avocado Salad vs Avocado Salad 🥑⠀ ⠀ Both are the same size, both come with avocado, cheese, croutons and dressing. However the bowl on the right is almost 300 calories more than the bowl on the left.⠀ ⠀ It's easy to look at a salad and just think 'it's just a salad' -⠀ but small variations in the toppings and dressings can dramatically change the nutritional value.⠀ ⠀ Just look at your standard supermarket salad bar like Morrisons – I'd say only 50% of the offering is made up of greens and veggies. The rest is different types of pasta, potato salad, oily dressings and crunchy bacon bits.⠀ ⠀ This, OF COURSE, is absolutely fine. Some days I'll dowse mine in those bacon bits to the point it's actually bacon bits with lettuce on top. But atleast I know where I'm at 💪⠀ ⠀ Anyway my point is, salads are a fantastic way to pack in lots of lavly micros but not all salads are the same. Being aware of the individual components of the meal you're eating AND how it sits in context to the rest of your day will massively help if weight-loss/weight-gain is your goal 💕⠀ ⠀ Here's my tweakz:⠀ ⠀ Left Bowl:⠀ – Mixed salad leaves (100g)⠀ – Avocado (Half)⠀ – Leerdamer Light (20g)⠀ – Sliced Toast (Half piece)⠀ – Homemade Dressing (yoghurt + mustard)⠀ – Toasted Oats (5g)⠀ ⠀ Right Bowl:⠀ – Mixed salad leaves (100g)⠀ – Avocado (Half)⠀ – Parmesan (20g)⠀ – Croutons (25g)⠀ – Caesar Dressing (2 tbsp)⠀ – Sunflower Seeds (15g)⠀ ⠀ ⠀ (Lil tip: Most of the Pret salads are higher in calories than the sandwiches. F. Y. I.) 🌝🌝🌝 ⠀ ⠀ #FFFoodForThought #theFFF
Грешката се случува кога луѓето во напорите за губење на тежината од храната ја исфрлаат нездравата храна, што е се разбира добра одлука кога сакате да изгубите на тежината или само да бидете добри кон вашето тело, но потоа претерувате со воведувањето на здрава храна која исто така има и калории.
Protein Porridge vs. Protein Porridge 💪⠀ ⠀ Neither of these bowls are 'good' or 'bad'.⠀ Neither of these ingredients are 'good' or 'bad'.⠀ They are just bowls of oats with different toppings.⠀ ⠀ Both bowls have different calorie totals.⠀ Both bowls have different macronutrient values.⠀ Which one you might go for depends on your goal.⠀ ⠀ Why you might pick the left bowl:⠀ 1. Your goal is weight-loss and this will help you reach a sensible calorie deficit.⠀ 2. Your goal is weight-gain but the remainder of your diet for the day will meet your total requirements.⠀ 3. The micronutrient value.⠀ 4. You just wanna eat it.⠀ ⠀ Why you might pick the right bowl:⠀ 1. Your goal is weight-gain and this will help you reach a sensible calorie surplus.⠀ 2. Your goal is weight-loss but the remainder of your diet for the day will meet your total requirements.⠀ 3. The micronutrient value.⠀ 4. You just wanna eat it.⠀ ⠀ Calories aren't the sole indicator of 'health'. This is subjective term. How many calories you consume and how many you use through activity is an important part of weight management but there any many other things to consider 💪⠀ ⠀ So just do you 💕⠀ ⠀ ⠀ Left bowl:⠀ – 40g oats⠀ – 1 scoop protein⠀ – 250ml almond milk⠀ – 60g blueberries⠀ – 60g raspberries⠀ – 15g manuka honey⠀ ⠀ Right bowl:⠀ – 40g oats⠀ – 1 scoop protein⠀ – 250ml almond milk⠀ – 1 banana⠀ – 4 dates⠀ – 20g almond butter⠀ ⠀ #FFFoodForThought #theFFF
Фитнес блогерката Lucy Mountain на нејзиниот профил на Instagram, сликовито објаснува како храната која е здрава, на пример, бадемите, имаат исто калории како и храната што се смета за нездрава, на пример, бонбоните.
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 🙌⠀ ⠀ #FFFoodForThought #theFFF
Јасно е дека хранливата вредност на бадемите е подобра отколку внесувањето на шеќерот од бонбоните, но во процесот на губење на тежината, не е битен само изборот на храната, туку, се разбира и количината што се консумира во текот на денот.
На нејзиниот профил @thefffeed наInstagram, на некои од фотографиите можете да најдете дека количината на храна на плочите е иста, но разликата во бројот на калории е драстична.
Иста количина и очигледно ист број калории, но месото со помалку маснотии и различно масло за готвење ја сочинуваат разликата од 185 калории.
Same amount of food, different calories 🍽⠀ ⠀ You might recognise this guy from my post on Saturday. He featured on my full day breakdown of food. Thought he deserved some of the spotlight by himself.⠀ ⠀ The only differences are the percentage of fat in the meat and the oil used to cook it. Firstly FAT IZ GOOD 4 U. It's simply more calories per gram. That's it. Secondly CALORIES R GOOD 4 U. You need them to fuel your body.⠀ ⠀ However making a simple swap like this could be useful if your goal is weight management and you're getting adequate fat in the REST of your meals through-out the day.⠀ ⠀ I appreciate some of you aren't about the Frylight sprays in replacement of oil. Das cool. I personally am okay using it, but use normal Oil if not! 💕⠀ ⠀ Left Side:⠀ – 125g Golden Veg Rice⠀ – 80g Mushrooms⠀ – 60g Peas⠀ – 100g Chopped Tomatoes⠀ + 125g 5% Fat Beef⠀ + Frylight Olive spray⠀ ⠀ Right Side:⠀ – 125g Golden Veg Rice⠀ – 80g Mushrooms⠀ – 60g Peas⠀ – 100g Chopped Tomatoes⠀ + 125g 12% Fat Beef⠀ + 1 tbsp Olive Oil⠀ ⠀ #theFFF @thefashionfitnessfoodie
Avocado Bagel vs Avocado Bagel 🥑⠀ ⠀ The one on the right is the kind you’d probably find at a trendy brunch spot. The one on the left is 300 calories less.⠀ ⠀ Both are very similar in volume and taste, but with a few little tweaks, the nutritional values are very different (see end of caption) 💪⠀ ⠀ Savoury breakfasts (like Instagram’s beloved avo-on-toast) typically use high fat ingredients. Which is of course fine, however such ingredients are generally higher in calories. ('Healthy' doesn't always mean low calorie.) Things like avocado, feta, coconut oil, nuts and seeds are all considered pretty 'healthy' so it’s tempting to just pack them all in. ⠀ So if/when you’re trying to get a little leaner, being more mindful of what you order when out for brunch and portion control at home will help you on your way! 🙆⠀ ⠀ Remember, you don’t have to cut anything out your diet that you enjoy. Just knowing quantities and simple swaps will make all the difference, like I did here:⠀ ⠀ Left bagel:⠀ – Half an avocado⠀ – Plain bagel⠀ – 30g Cottage Cheese⠀ – 5g Toasted oats⠀ – 0.5 tbsp Lemon juice⠀ ⠀ Right bagel:⠀ – One whole avocado⠀ – Plain bagel⠀ – 30g Feta Cheese⠀ – 10g Toasted sesame seeds⠀ – 0.5 tbsp Coconut Oil⠀ ⠀ 💕🥑 #IDontEvenReallyLikeAvocado #YesISaidIt (s/o to @opedley for da inspo 💁) – #FFFoodForThought #theFFF