「讓妳越吃越瘦」減肥不需挨餓 : 吃得飽還可以大大減低卡路里!

 

難道減肥一定要綁手綁腳的捱餓嗎?吃貨就永遠減不了肥嗎?

不過,從此可以改掉為了減肥就什麼都不吃這個想法了,其實只要吃得聰明及有技巧一些,原來每餐都可以吃飽,享受不同美食的樂趣,也不怕攝入高熱量!

不相信嗎?進入Amanda Meixne的Instagram (@meowmeix) 就能打破一般人對減重的刻板印象! 她是一位身兼營養師以及健身教練的網紅,時常在Instagram上分享一些減重秘訣,以「不忌口」、「吃得飽」的方式,清楚標示熱量、健康食譜,並提供正確的飲食觀念,幫助一些正在減重的人提供有效及快樂的方法。

 

# 高熱量食物,換個方式吃就可以很健康

把薯片換成爆米花、星冰樂換成咖啡加椰子奶、把漢堡的麵包換成新鮮生菜

 

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Small tweaks add up! ? These swaps will not only save your waistline but also your health. The top side is full of processed foods, bad oils & sugar bombs while the bottom side is less processed & lower-calorie to boot. More info below: . Chips ➡️ Popcorn – Popcorn is an easy grab-n-go food and much less processed than chips! That sad handful of 9 chips has 150 cals, 9g fat, 16g carbs & contains sunflower/vegetable oil & fillers, yikes! 3 cups air popped popcorn is only 93 calories & only contains 1 ingredient: popcorn. You can also cook it in a pan with olive oil if you prefer it that way! . Frappuccino ➡️Iced Coffee w/ Coconut Milk – Frappuccinos are sugar bombs! A grande mocha with 2% milk has 61g sugar & 400 calories while an unsweetened iced coffee with coconut milk containers 25 calories & 2g sugar. Now, that’s an easy swap that will save you a ton of calories & sugar! . Burger with bun ➡️ burger lettuce wrap – Save yourself the extra processed carbs when you swap a bun for a lettuce warp. While it’s perfectly ok to treat yourself to a full bun, swapping it out for a lettuce wrap on a regular basis with save you 18g+ carbs! . . . . #cleaneating #healthyfood #fitfood #healthyeating #healthychoices #cleaneats #healthylifestyle #burger #burgerporn #glutenfree #nutrition #paleo #cleanfood #mealprep #protein #hamburger #burgers #healthyliving #eathealthy #coffee #fitnessfood #burgertime #weightloss #instaburger #iifym #lowcarb #healthylife #flexibledieting #instahealth #mealprepsunday

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# 平常那些罪惡的熱量來源,其實也有其他替代方案

牛奶巧克力換成黑巧克力、植物/菜籽油換成初榨橄欖油、酸奶換成酪梨莎莎醬

 

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You guys know I’m all about my healthy swaps ❤️ . Here are some more healthy substitutes to add to your routine. Breakdown below: . ? The milk chocolate bar has a whooping 44g carbs, 41g sugar only 2g fiber and 370 calories! The dark chocolate bar shown on the other hand had 13g carbs, 6g sugar, 5g fiber & 250 calories. With dark chocolate, you’ll feel fuller faster with the add fiber & won’t go through such a big insulin spike & crash. . ? Vegetable oil and canola oils are highly processed, heated, bleached, refined and deodorized. The hight heat these oils go through have negative impact on the healthy compounds in the oils & are stripped of much of their omega-3 fatty acids in the processing. Extra Virgin Olive oil is produced by cold pressing and doesn’t use chemicals for refinement & also avoids high heat treatment, leaving it full of heart healthy fats. . ? Sour cream adds about 40 calories & 6g of fat per quarter cup but doesn’t add much nutritionally. Guacamole on the other hand adds antioxidants, about 4g of fiber, potassium + more per quarter cup. Plus, you get all the heart healthy fats from the avocado. . Inspired by @blonde.health Sources: https://www.active.com/nutrition/articles/the-diet-detective-are-latin-american-foods-healthy https://draxe.com/olive-oil-benefits/ https://draxe.com/canola-oil-gm/ — . . . . #glutenfree #paleo #fitfood #lowcarb #healthyfood #cleaneating #paleodiet #healthyeating #whole30 #primal #cleaneats #lchf #nutrition #eathealthy #jerf #paleolifestyle #healthylifestyle #fitnessfood #dairyfree #keto #cleanfood #grainfree #protein #healthychoices #iifym #realfood #healthylife #flexibledieting #healthybreakfast #paleofood

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# 少吃一點澱粉,真的沒有差這麼多

把生菜加量、飯量減半,其實吃起來的飽足程度差不多,重點是差了110卡的熱量。

 

 

#「晚上六點後不能吃東西」,完全是錯誤迷思

不管什麼時候吃,食物的熱量都是不會改變的!

 

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Here’s to breaking the myth that you can’t have carbs after 6pm ? . ? First off here’s a reminder of what you need to hit your goal: Calorie deficit – to lose weight Calorie surplus – to gain weight. Calorie maintenance – to maintain weight. . So at the end of the day if you’re hitting your calorie goals, primarily from quality nitritious food (some fun too) that’s what matters most! . ? Second off there are some benefits to having some carbs at night: 1 – Increase serotonin levels: Carbs trigger insulin which reduces amino acid levels so that tryptophan can cross the blood brain barrier & get converted to serotonin. When serotonin is elevated at night, it enables a restful sleep. . 2 – Lowers stress levels: Carbs reduce cortisol levels aka the stress hormone so having them at night can help put you in more a relaxed state . 3 – A 2011 study showed that over a 6 month period the group that ate carbs at dinner/night had greater weight loss, abdominal circumference, and body fat mass reductions . Now I’m not saying you should definitely eat your carbs at night! You should experiment, find what time feels right for you & as long as you’re hitting your calorie goals, you’re on the right path ❤️ Source: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1403/Five_Reasons_To_Eat_Carbs_At_Night.aspx Study: https://www.ncbi.nlm.nih.gov/pubmed/21475137 Inspired by @thefashionfitnessfoodie . . . . #sweetpotato #carbs #paleo #sweetpotatofries #hclf #paleodiet #glutenfree #whole30 #primal #plantbased #protein #starchsolution #lowcarb #lchf #jerf #paleolifestyle #macros #rawtill4 #carbthefuckup #801010 #whatveganseat #highcarb #dairyfree #keto #grainfree #carbsafterdark #iifym #realfood #highcarbvegan #vegans orig

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# 想吃炸物沒關係,搭配好蔬菜數量就沒問題

把菜肉的量反過來,不僅解嘴饞又吃得飽,熱量也直接少去將近一倍。

 

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Because small choices add up ? love this post by @collegenutritionist ❤️ More info below: . Looong parties & events can be stressful when trying to stick to your health goals – but making this simple swap can help keep you on point ?? Also, this swap will reduce refined carbs (hiding in the breading of the wings!) ? • • One of my other go-to tricks is to BRING a tray of veggies with me ???? Everyone appreciates it & there’s always something to munch on! ??‍♀️ • • #weightlosshelp #weightlosscommunity #classof2018 #rd2be #dietitian #shreddingforthewedding #foodblogging #tiubride #mindbodygram #foods4thought #iamwellandgood #thechalkboardeats #lowcarbdiet #lowcarblife #lowcarbs #bbgfood #CHAARG #thenewhealthy #tiumeals #organized #organizing #studybreak #tiuapproved #bbgbride #sheddingforthewedding #healthyswaps #mealprep #mealprepsunday #mealprepmonday

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# 就算在減重,偶爾也要找個機會大吃巧克力

別跟幾片巧克力的熱量過不去,偶爾放鬆,減肥之路才會更成功。

 

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I’ll take any excuse to eat more chocolate ? Love this post @collegenutritionist. More info below: . “What are you hungry for?” is an important question! Choosing the “less healthy” option a) can be more satisfying and b) can save you a lot of calories! I know which one I’d choose ?? . ALSO many times, we try to satisfy our cravings with “healthy” food – only to end up eating the chocolate in the end anyway! ? . Of course calories are not important for everyone to keep track of, but if it’s important to you, this may be good to keep in mind! . #mealprepmonday #weightlosshelp#weightlosscommunity #weightlossjourney #weightlosssuccess #weightlosssupport#collegestudent #collegeproblems#graduation #eatthisnotthat #choosethisnotthat #healthyswap#healthyswaps

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# 相信我,餓肚子真的無法減重

不進食會導致基礎代謝量紊亂,恢復正常飲食之後反而容易復胖,「吃飽」才會瘦得更健康。

 

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Starting a new diet like: breakfast is air, lunch is a carrot and dinner I get to lick an apple and dessert is yelling at a picture of myself naked. . Ok jk ? In all seriousness, choosing a clean and healthy lifestyle is about loving yourself! . That doesn’t mean you have to make drastic changes overnight. Small, lasting tweaks will really add up. . The right was my lunch other day – no it’s not chocolate syrup, it’s balsamic glaze ? combo below: 2 cups mixed greens 1 cup cherry tomatoes 1/4 an orange bell pepper 1/2 cup cucumbers 6 oz salmon with garlic seasoning, pepper & sea salt Trader Joe’s balsamic glaze . . . . #paleo #glutenfree #cleaneating #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #plantbased #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #mealprep #mealprepmonday #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #salmon #healthyliving

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# 絕對不會餓肚子的「一天五餐」食譜

只要慎選食材,控制好澱粉與蔬菜的比重,即使在減肥,也不用錯過下午茶和宵夜的點心時間。

 

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Double tap for this week’s food diary ? While feeding your body will definitely help you avoid getting sick, I’m sharing 5 other things that can weaken your immune system and how you can fix it. More info below: . 1 – You’re sitting all day! Fix: Get a standing desk or step outside every hour & half. 2 – You’re the letting holiday cookies become a daily treat. Too much sugar curbs immune system cells that attack bacteria. Fix: Create your own healthy versions when possible & save the real cookies for a few occasions. 3 – You’re not getting enough good quality sleep! Sleep is crucial for so many processes in the body including the ability to make enough white blood cells to fend off bacteria. Fix: Make sure to allocate 7-8 hours a night, have a screen curfew and blue light blockers on & try to get some natural sunlight every day. 4 – You don’t have enough healthy fats in your diet. Fats like avocados & nuts have anti-inflammatory properties. Fix: Make sure to use some healthy oils in cooking or have enough nut/nut butters build in. 5 – You’re too stressed. Chronic stress exposes your body to a steady steam of stress hormones that suppress the immune system. Fix: Meditate daily with apps like @headspace and use your workouts as a stress relief! . Sources: https://www.webmd.com/cold-and-flu/cold-guide/10-immune-system-busters-boosters#2 — #immune #antiinflammatory #antioxidants #probiotics #nourishing #health #healthyfood #healthyliving #healthspo #healthfood #eatfit #vitaminc #naturalsupplememt #mealprep #mealprepmonday #mealprepsunday #fitfood #cook #meditate #guthealth #healthygut #immunebooster #cleanliving #superfoods #nourishyourbody #cleaneating #goodfats

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# 吃「食材的原型」,控制熱量其實沒有那麼困難

捨棄精緻型態的加工食品,選擇沒有添加物的「原型食材」,熱量相同卻可以一次吃到更多份量。

 

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Sugar vs. sugar ? I know I’m team right side most of the time but left is fine if you want to TREAT yourself ? . This is just a friendly reminder why going for the right side (strawberries) on a daily basis will do your body some good! Because nobody is eating 12 cups of strawberries in one sitting but it’s very easy to drink a whole strawberry milkshake . The left side has literally 0g of fiber. While the right side has a whooping 34.8g fiber ? That part of the reason it’s so hard to eat that many! . Displayed: 1 medium strawberry shake vs. 12 cups whole strawberries . P.S. I’m now the proud owner of a crap ton of strawberries. P.P.S. That shake has been sitting in my freezer for months from other IG posts lol team recycle. . . . . . #cleaneating #healthychoices #healthyeating #healthyfood #weightloss #cleaneats #fitfood #instahealth #nutrition #mealprepmonday #glutenfree #getfit #paleo #healthyliving #determination #healthylifestyle #active #mealpreprecipes #exercise #fitnessaddict #cardio #mealprepsunday #strawberry #strong #train #cleanfood #fruit #protein #weightlossjourney #organic

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# 減重,其實是一件很有飽足感的事

仔細挑選食材,以蔬菜、水果、蛋類取代麵包、培根、奶油,不僅瘦得更快,還能吃得更飽。

 

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Eat more, weigh less! ? . I’ve seen a few pictures going around on Instagram where it’s like a penis shaped hot dog, bread & mashed potatoes as a representation of what an omnivore meal looks like ? It makes me laugh so hard. . Now the right side of this post is a great representation of how filling your plate with mostly veggies & some high quality protein can really pay off! ❤️ I’m not sure what omnivore eats like the left side but you can see that the calories add up quick for smaller portions. More info below: . Omnivore Carb Bomb Meal: 2 eggs 2 tbsp butter 1 bread roll 4 pieces bacon Half a snickers bar . Omnivore Salad: 4 cups spinach 1 cup cherry tomatoes 2 beets 1/2 yellow bell pepper 1/2 orange bell pepper 2 free-range eggs 3oz kimchi 2 tbsp balsamic vinegar (not shown) . . . . . . #paleo #glutenfree #cleaneating #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #mealprepmonday #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #bbg #mealprepsunday #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #sugarfree #healthyliving

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延伸閱讀 :

韓國女星 Apink 普美整型級「減肥餐單」,吃飽也能輕鬆減掉 20 磅

30 歲後代謝變慢了?減少食量體重還是沒變化,原來輕熟女該這樣減

宵夜不一定是變胖的罪魁禍首!只要選對食物,不但不會胖,還會給你的身體帶來營養

起司上癮者一定要看!睡前吃這款宵夜,不但不會肥更有助減重

讓你吃得滿足又不會變胖 : 現在是時候開始注意食品上的標籤了!