Foto: Instagram (thefashionfitnessfoodie)

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Sú situácie, kedy môžete zo zdravého produktu prijať rovnaké množstvo kalórií, ako z toho nezdravého.

Ide však o tie isté kalórie? Britská fitness blogerka menom Lucy Mountain chce zmeniť spôsob, akým si ľudia rátajú kalórie. Nezdravé jedlo, ktoré je vytvorené z palmového oleja a má množstvo konzervantov, môže mať rovnakú energetickú hodnotu ako miska ovocia. To, čo prijmete z hrsti mandlí, nie je to isté ako hrsť cukríkov. Aj v prípade, že by obe množstvá mali obsah kalórií 188 kcal.

Lucy vo svojej fotosérii vysvetľuje pomocou porovnávania, že aj keď žijete zdravým životným štýlom, môžete sa odmeniť malými porciami nezdravých sladkostí. Pokiaľ, samozrejme, stále dodržiavate svoj denný limit. So zdravými jedlami to však tiež môžete prehnať. Najmä pokiaľ obsahujú aditíva, vďaka ktorým dokážete prekročiť svoj denný limit veľmi rýchlo. Aditívum je totiž potravinárska látka, ktorá sa nepredáva ako samostatný produkt. Je to prídavná zložka, ktorá sa pridáva do potraviny bez ohľadu na jej výživovú hodnotu.

Protein vs. Protein 💪 – I try to eat a high protein diet to support my training. There’s is still an archaic stereotype that you need to be eating chicken breast and drink liquid egg whites in order to do so (which of course ain’t true.) – I’m ALL about convenience so the new high protein yoghurt pouches from @thecollectiveuk are a dream. I know not all of you track your calories/macros but for those like myself that do – they’re less than 116 cals with 14g protein which is more protein than two eggs. (And they taste incredible 😍) – It’s just a really accessible way to get some protein in on the go that doesn’t require water and protein shaker that I’ll accidentally leave at the bottom of my bag for 3 days. Unwashed. I know you’ve been there. – Big yes to these from me. – P.s. This post is in collaboration with @thecollectiveuk. Please note I only collaborate with brands I genuinely use, trust and love. Hence why you’ll never catch me promoting detox teas or gummy bears for hair growth lol 🌝🌝🌝 – #ProYo #theFFF #spon

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Spot the difference 🍽Both of these meals have the same amount of potato, tuna mayo and salad – but the plate on the right is 246 calories more than the left.⠀ ⠀ Firstly can I just say:⠀ 1. It is possible to be both aware of your calorie intake AND enjoy a varied balanced diet/happy relationship with food at the same time.⠀ 2. It is also possible to find calorie counting of any form tedious and negative. In which case, please ignore this post and keep on doing you 💕⠀ ⠀ Now let’s talk invisible calories. If you haven’t guessed, the 3 differences here are in the salad dressing, the oil used to bake the potato and the mayonnaise in the tuna. On the left I’ve opted for ‘lighter’ versions of each of these as opposed to the ‘normal’ option.⠀ ⠀ If your goal is weight-loss (and you are eating enough fat in the remainder of your meals for the day), making these kind of small tweaks can really go a long way. You’re still eating the same volume of food for fewer calories – and it practically tastes the same.⠀ ⠀ Equally if your goal is weight-gain, going for the higher calorie options will help increase your intake for the day if needed 💪⠀ ⠀ Left Plate:⠀ – 1 Potato⠀ – 100g Salad⠀ – 1 tin Tuna⠀ + 15ml Light Caesar Dressing⠀ + Frylight Spray⠀ + 1 tbsp Lighter Light Mayo⠀ ⠀ Right Plate:⠀ – 1 Potato⠀ – 100g Salad⠀ – 1 tin Tuna⠀ + 15ml Caesar Dressing⠀ + 0.5 tbsp Olive Oil⠀ + 1 tbsp Mayo⠀ ⠀ As always I’m not bashing ANY ingredients here, I don’t believe in labelling foods as ‘good’ or ‘bad’. This is simply to show context 🙌⠀ ⠀ Okay bye 👋 #AnotherReallyShortCaptionForYou⠀ ⠀ #theFFF #theFFFeed – (p.s. JUST NOTICED – AS IF @theFFFeed IS AT ALMOST 1k FOLLOWERS IN LIKE 3 DAYS. 😅😅😅😅)

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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⠀ ⠀ #theFFF #theFFFeed @thefffeed

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150ml Gin & Slimline Tonic vs. 150ml White Wine 🥂⠀ ⠀ So I’m not really a casual drinker – I’m very much GO HARD OR GO HOME lol 💁🏼 I probably go out and get suitably drunk once or twice a month. This has nothing to do with being all #fitness, I'd just rather go for dinner most of the time than slam jagerbombz in Shoreditch.⠀ ⠀ Alcohol has calories (as much as we don't gaf after a few units 😏), and they can add up pretty quickly on a night out depending on what you drink. If you're a regular drinker, something as simple as swapping your white wine for a Gin and Diet tonic could slice your potential calorie intake by over half 🙌 Just something to bear in mind if you’re watching your intake 💕⠀ ⠀ P.s. I genuinely used to pre-drink a bottle of white wine at Uni. Was i okay?⠀ ⠀ P.p.s. Did you know alcohol is it's own macronutrient? 😏⠀ ⠀ #theFFF #theFFFeed @thefffeed

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Salt and Vinegar Crisps vs Vegetable Crisps 🥔⠀ ⠀ Each of these bowls contain 1 bag (40g) of crisps. The bowl on the left are salt and vinegar, the bowl on the right are mixed root vegetable.⠀ ⠀ Although the difference in calories is pretty minuscule, you’d expect the vegetable crisps to be considerably less calories right? This is just another little reminder that often there’s not much difference between the product marketed as the ‘healthy alternative’ and the real thing. So go for the thing you actually WANT to eat 🙌⠀ ⠀ Although there are many different aspects that describe ‘healthy’ (yes – it IS subjective), such as salt content, micro-nutrient value and how that food makes them feel, calories play a fundamental part in weight management. This post isn’t to say 'TRACK EVERYTHANG, TRACK THAT DAMN CUCUMBER’, it’s more about looking at your diet within the context of a whole day – and eating the damn salt and vinegar crisps if that’s want you actually want.⠀ ⠀ I want this and all my comparison posts to give encourage freedom with your food choices, not restriction. When 80% of my diet within a day is full of adequate micros and macros, i will ALWAYS eat food I love purely for taste. Because life. Ygm. 💁🏼⠀ ⠀ (All crisps are vegetable crisps 🌝)⠀ ⠀ Which side are you guys going for?⠀ ⠀ ⠀ *Crisps from Co-Op Irresistible range* – #theFFF #theFFFeed @thefffeed

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100 calories of Strawberries vs 100 calories of Strawberries 🍓⠀ ⠀ The portion on the left weighs 300g and the portion on the right weighs 35g, however both amount to 100 calories.⠀ ⠀ I don't about you guys but I love eating… like just eating. Anything. In general 🌝 So whenever I'm trying to get a little bit leaner, I love low calorie/high volume snacks. They make me feel like I'm eating more – like picking a bowl of fresh strawberries as opposed to a snack bag of dried strawberries 💪⠀ ⠀ People often presume dried fruit has the same macro/micro nutrient value as fresh fruit and don't really take the huge difference in volume into account. Being aware of these factors could really help improve your portion control when eating either of these type of foods – and get you to your goal quicker 💕⠀ ⠀ Don't get me wrong; dried fruit is waaaay easier to eat when you're on the go (ain't nobody got time to whip out a punnet of strawberries lol). So they could be a good option if convenience is the priority. But when fatloss is the goal, 300g of fresh strawberries is likely to be more satiating.⠀ ⠀ Anyway I personally like my strawberries dowsed in gelatin with the label 'Haribo' on it.⠀ ⠀ #theFFF #theFFFeed @thefffeed

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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

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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

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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 💁) – #theFFF #theFFFeed @thefffeed

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What Twix Consider One Serving vs. Real Life 🍫 On the front of this package, it says ‘125 calories per serving’. You’d expect one serving be the whole bar right because no-one of sound mind would eat HALF a Twix right? Well Twix disagree. Apparently one finger is one serving. Which is preeeeeetty wild. – Recommended servings sizes are very general at best and don’t accommodate to the individual person or their specific goals, including weight-loss and weight-gain. – If you’re being more mindful of your calories, this is a prime example of why it’s important to read the labels properly and not just what it says in large font on the front. I mean OF COURSE you’re going to eat the whole god damn thing, but it’s just good to know exactly what that equates to. – And yes, I eat Twix's – even when I’m working towards a fat-loss goal. I just make sure it compliments the rest of my diet for the day… BOTH sides of it. – #theFFF #theFFFeed @thefffeed

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I used to think liquid calories didn’t count. Don’t get me wrong, when I’m on a night out the calories in my gin and tonics aren’t exactly at the forefront of my mind BUT day-to-day (when I’m not up in da klub 🍾) I prefer to eat my calories rather than drink them. – It’s often surprising how many calories are in coffees and hot drinks – a large Starbucks Flat White is 290 calories and a latte is 300. If weight-loss is your goal, a simple swap like ordering a white americano instead will save you 250 calories 💪 If you did this everyday, you’d save 1,750 calories across a week which will have a great impact for such a small change. (AND you still get to walk around with your name on a Starbucks cup 😏) – Simple swaps and daily habits FTW 🙌 – #theFFF #theFFFeed @thefffeed

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All three of these are smoothies. However depending on the ingredients thrown in, the calorie content varies pretttttty massively. Here’s the breakdown:⠀ ⠀ 1. 130 kcal:⠀ – 300ml almond milk⠀ – 1 scoop protein⠀ ⠀ 2. 296 kcals:⠀ – 300ml almond milk⠀ – 1 scoop protein⠀ – 1 banana⠀ – 1 tbsp honey⠀ ⠀ 3. 500 kcals:⠀ – 300ml almond milk⠀ – 1 scoop protein⠀ – 1 banana⠀ – 1 tbsp honey⠀ – 1 tbsp peanut butter⠀ – 2 tbsp flaxseed⠀ ⠀ Now some people have a smoothie as a meal, others have them as a snack – and either way, that’s totally fine 🙌However if weight-loss is your goal, being more mindful of what you throw into your smoothies could really make a difference 💪⠀ ⠀ Peanut butter, nuts and seeds are all super delicious in shakes but throwing all of them in unknown quantities can often take the calories up. You don't need to track everything or be over meticulous, but having a basic awareness will help you on your way 🙌 ⠀ ⠀ Although it really depends on what else i’ve eaten that day, as a general rule of thumb I’ll stick to a 3/4 ingredients and weigh each of them out 💕⠀ ⠀ I hope this helps you guys and gives you a bit of context.⠀ ⠀ (I wasted so much peanut butter in making this post 💔) #theFFF #theFFFeed @thefffeed

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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

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Pri nákupe potravín netreba vždy dbať len na samotný výrobok, ktorý si kupujete bežne a spoliehate sa na jeho kvalitu. Overte si výrobcu a zloženie. Nie každý distribútor vám totiž poskytne ten istý produkt a práve pri energetickej hodnote môže dochádzať k mnohým odlišnostiam. Nezanedbávajte množstvo ani typ produktu.

Pozri aj: Japonsko prichádza s ďalším trendom. Dizajnéri navrhli nový strih plaviek, ktorý má posadiť ženské prsia čo najďalej od seba

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