控制體重需要節食 ? 只要食物選得聰明,減肥也可以嘗盡天下美食!

 

有人說過,減肥是女生的終身職業,那節食大概就是女生的畢生目標。不過一味盲目的節食其實也只是徒勞無功,最壞的更是讓自己浪費了許多享受美食的機會。

與其節食,倒不如食得聰明一點。其實有許多食物看似平平無奇,卻是高卡路里的陷阱,而且份量只要多一點,數字就驚人得讓人可怕。

假如你也想學聰明一點,不妨參考一下這個 Instagram 帳戶吧!

 

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

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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 @thefashionfitnessfoodie

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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

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由 外國 Fitness Blogger Lucy Mountain 所創立的 Instagram theFFFeed,雖然只有少少的 30 張照片,卻展露了不同食物的卡路里差別。

朱古力、酒精、沙律醬、芝士、奶等,都是減肥時女生會小心避開的食物,但原來不同類型也會有不同份量的卡路里,只要懂得選擇和控制份量,根本不用只吃清茶淡飯。

 

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? ?⠀ ⠀ #FFFoodForThought #theFFF

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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

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就例如同樣是牛油果 bagel,光看照片或許甚至看不出差別,但只要把牛油果的份量減半,再選擇不同類型的芝士和乾果,就可以有 300 卡路里的差別!可想而知,小心選擇食物是多麼的重要呢!

 

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 ? – #FFFoodForThought #theFFF

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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* – #FFFoodForThought #theFFF

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SOURCE : Thefffeed
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