Une bonne idée d’exploiter Instagram ainsi : alors repérez-vous les différences ?
SNEAKY ‘SALADS’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unfortunately calorie heavy dressings, too much grain and not enough veg can result in a ‘salad’ with calories closer to that of a risotto. Here’s how easily it can happen, even with ‘salads’ of similar bulk… ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸On the left • 1 cup cooked Pearl Barley • 70g Haloumi • 1/3 Zucchini • 2 florets Broccoli • 1/4 Capsicum • 50g Eggplant • 3 Cherry Tomatoes • 200g Poached Chicken • 1/2 cup herbs • Dressing of 2tsp EVOO and 2tsp Balsamic Vinegar ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹On the right • 1/2 cup cooked Pearl Barley • 35g Haloumi • 2/3 Zucchini • 5 florets Broccoli • 1/2 Capsicum • 100g Eggplant • 5 Cherry Tomatoes • 100g Poached Chicken • 1/2 cup herbs • Dressing of 2 tsp Balsamic Vinegar and 2tsp seeded mustard ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re trying to lose weight then it can be easy to overdo the cals on even seemingly healthy meals like stir fry! See below 👇🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ***As a note- I have weighed the non starchy veg for this demo but I DO NOT weigh non starchy veg at home- I throw as much as I can in! Scales are good to keep portion sizes in check for meats, starchy carbs and good fats (although measuring in spoons, cups usually works for a lot of starchy carbs and fats) but weighing is not required for non starchy veg! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left 🔸50g capsicum 🔸20g zucchini 🔸2 stalks broccolini 🔸1 large mushroom 🔸15g beans 🔸1/2 small onion 🔸200g beef (when cooked) 🔸2tsp oil 🔸1Tbsp sweet chilli sauce 🔸2tsp oyster sauce 🔸2tsp lime juice 🔸1 cup cooked rice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right 🔹100g capsicum 🔹50g zucchini 🔹3 stalks broccolini 🔹1 large mushroom 🔹40g beans 🔹1/2 small onion 🔹100g beef (when cooked) 🔹Spray oil 🔹1tsp Sriracha 🔹3tsp oyster sauce 🔹2tsp lime juice 🔹1/2 cup cooked rice
Ever since I studied Dietetics, I haven’t bothered with drastic diet changes to achieve goals because I know how short term, unsustainable and depressing they are. Changes I make are small, almost unnoticeable and spread across days and weeks. Decreasing the serve size of energy dense foods and increasing portions of low energy density foods has been key for me. A lot of small changes can add up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸On the left • 175g beef • 4 potatoes (150g) • 20g Spinach • 1 floret Cauliflower (40g) • 1 slice Zucchini (25g) • 1 stalk Broccolini (25g) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹On the right • 100g beef • 3 small potatoes (80g) • 40g Spinach • 3 florets Cauliflower (100g) • 3 slices Zucchini (74g) • 3 stalks Broccolini (60g)
SPOT THE DIFFERENCE ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Both of these meals are healthy but depending on your goals you may make some modifications for more or less calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This one is also important as while good fats are ofcourse amazing for and required by our bodies- the calories can add up. So if you’re trying to move some weight you need to be aware of portions of even good fats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸On the left • Large (220g) Salmon fillet (when raw) • 2tsp oil for pan frying • 1 serve (~200g) soba noodles • 1 Tbsp Edamame • 1/4 carrot – julienned • 1/2 cup cooked spinach • 25g Broccoli (~2 florets) • 1/2 medium Avocado 🥑 • 1 tsp lime juice • 1/4 cup basil • 1/2 tsp sesame seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹On the right • Small (150g) Salmon fillet (when raw) baked without added fat • 1/3 serve (~70g) soba noodles • 2 Tbsp Edamame • 1/2 carrot – julienned • 3/4 cup cooked spinach • 50g Broccoli (~2 florets) • 2 cherry tomatoes • 1/4 medium Avocado 🥑 • 1 tsp lime juice • 1/4 cup basil • 1/2 tsp sesame seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A fish spot the difference for you @judithhross 😚 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
A chicken Pad Thai spot the difference for you @judithhross 😚 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can apply some of the below modifications based on your fitness goals- if you want to gain weight or maybe you want to maintain but have higher energy requirements- go left. If your goal is to lose or maintain weight – go right. This Pad Thai is on MEDIUM sized dinner plates (hence why they fill up most of it!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸On the left • 200g cooked chicken thigh • 2tsp oil for cooking • 130g (when dry) rice noodles • 1/4 red onion • 1/2 carrot – julienned • 3 snow peas – chopped • 1Tbsp Soy sauce • 1/2tsp Fish sauce • 1Tbsp Lime juice • 1/2 egg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹On the right • 120g cooked chicken breast • 1tsp oil for cooking • 70g (when dry) rice noodles • 1/4 red onion • 1 carrot – julienned • 8 snow peas – chopped • 1 bunch Chinese Spinach • 1Tbsp Soy sauce • 1/2tsp Fish sauce • 1Tbsp Lime juice • 1/2 egg ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can apply some of the below modifications based on your fitness goals- if you want to gain weight – go left. If your goal is to lose or maintain weight – go right. The bulk of these meals is pretty much the same, so both will be equally filling. This is important because satiety is one of the major challenges when trying to lose weight and many people think they need to eat smaller meals. This is simply not necessary! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸On the left • 3 small soft shell tacos • 1tsp oil for cooking • 1/2 garlic clove • 1/2 brown onion • 200g Regular mince • Taco seasoning + herbs • 1/2 tin tomatoes • 4 cherry tomatoes • 1/4 small corn cob • 50g Avocado • 40g full fat cheddar cheese ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹On the right • 3 large lettuce leaves for shells • 1Tbsp water for cooking • 1/2 garlic clove • 1/2 brown onion • 100g Extra lean mince • 70g red kidney beans • 1 small grated carrot • Taco seasoning + herbs • 1/2 tin tomatoes • 8 cherry tomatoes • 25g dices capsicum • 1/4 small corn cob • 25g Avocado • 10g Parmesan cheese (Parmesan has a much sharper flavour so you can get away with much less) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Vous pensez que plus de calories vous rassasient ? C’est faux :
FULLER FOR LONGER? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So you might think more calories and volume will help keep you fuller for longer. Unfortunately this is not always the case. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ The high carbohydrate load thanks to adding the muffin and danish on the plate on the right hand side may actually leave you feeling hungry SOONER 😬. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ When we eat a large amount of carbs in one sitting (known as glycemic load), our blood sugar levels go up relative to the amount we’ve eaten. Our bodies then release insulin in an effort to regulate our blood sugar levels to bring them back to within a desirable range. The spike and fall of blood sugar and insulin has been shown that it can leave people feeling hungry sooner. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ So while carbs are NOT BAD- our bodies are better at processing them when they’re consumed in moderate portions across the day instead of in huge loads. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ **Results will vary between individuals but it is something to consider if you find yourself often getting hungry soon after what seems like a decent sized meal!
Regardez qui est la plus grasse des viandes :
For next time you’re at the deli! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✖️Unfortunately pretty much all pre-sliced deli meats are high in salt as many are injected with saline water to add flavour and so the meats remain ‘plump’. ✖️Some pre sliced deli meats contain as little as 30% actual meat. ✖️ Meat processing such as curing (e.g. by adding nitrates or nitrites) or smoking can lead to the formation of potentially cancer-causing chemicals. ✖️Also if you’re #pregnant – these are definitely off limits. ✔️Limit your intake of processed meats and choose alternatives like roast turkey, beef or chicken that is cut in front of you. Even better- cook your own!o
Attention aux portions :
All of these foods are healthy!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But if you’re trying to lose weight, portion size of even healthy foods is important. If you are trying to lose weight regularly check portions- even if you have done so before – as portion sizes do tend to creep up. Also a good example that even when you ensure portions of pasta are moderate, pasta and rice type dishes can become energy dense quite quickly, due to portion size of the base but also the sauces added. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For pasta and rice- so you don’t simply end up with a tiny meal, replace some of the volume with non-starchy veg such as, broccoli, zucchini, carrot, tomatoes, capsicum, eggplant, cucumber, squash, spinach, kale, cauliflower, asparagus, bok choy, and peas. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ For nuts and nut butters, add some veg stick snacks or some popcorn to bulk up your snack if needed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A few of the foods to keep in mind above 👆🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I did get asked a question about portion size of rice by one of you lovely followers but I must have written your handle down wrong. Hope the post reaches you!
Evidemment les chips de légumes sont une petite arnaque :
➡️➡️ ℂℍ𝕀ℙ𝕊 𝔸ℝ𝔼 ℂℍ𝕀ℙ𝕊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While ‘vege’ chips may sound healthier they are usually made of Cassava,Tapioca, sweet potato or beetroot which are starchy vegetables similar to standard chips. We could really say standard chips are ‘vege’ chips since they’re made of potato!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➖Calorie content is between standard crisps and ‘vege’ crisps is similar. ✖️Both are low in fibre and protein which means you'll be reaching for another snack sooner. ➖Salt content of vege chips is variable between brands. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unfortunately Vege chips are marketed so they can sit in the health food section but really they belong with the high calorie, nutrient poor snack foods (sorry!)! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope this answers your question @kryss2l 😊
To get the best of both worlds I often do 50:50 for the pasta and rice options 😀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Serve sizes as follows: • 1 Tbsp Mayo Vs 3tsp low fat natural yoghurt +1tsp Dijon mustard • 1 cup boiled pasta Vs 1 cup lightly cooked (in a pan with water or in the microwave) Zoodles • 1/3 cup boiled rice Vs 1/3 cup dry baked cauliflower rice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your favourite calorie saving hacks? Share them below 👇🏽👇🏽
Arrêtez les conneries d’astuces régimes :
Unfortunately there’s no quick fix when it comes to weight loss, but this doesn’t stop some from promoting methods that are unsustainable, expensive and sometimes simply dangerous. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some of the worst are: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat burning supplements. The majority of these do absolutely nothing except for eat into your bank account, the evidence doesn’t stack up. Some are also very high amounts of caffeine and other (sometimes unregulated) ingredients that can mess with your heart rate and other vital organs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight loss teas. No evidence proves weight loss effects for teas such as Yerba mate, Garcinia Cambogia, Fennel and dandelion teas. There is a very small amount of evidence for Green tea. It contains caffeine as well as compounds known as catechins both thought to assist with weight loss by helping to increase energy expenditure. The effect is still very small. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Chilli. Shows a very small thermogenic effect but has minimal effect on weight loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Grapefruit or grapefruit juice. Grapefruit is a nutritious addition to any well rounded diet but consuming the fruit does not have magical fat burning properties. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Laxatives. Just plain dangerous. Will increase risk of dehydration and nutritional deficiencies. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Juice cleanses. You might see short term effects with these but weight is quickly regained. You also risk missing out on protein and other key nutrients during a juice cleanse.
Arrêtez de fuir ces ingrédients (à moins d’avoir une maladie diagnostiquée) :
**Unless you have a diagnosed allergy, intolerance or coeliac disease (in the case of gluten) or you have a ethical or cultural reason not to include some of the pictured foods, these can all be included as a part of a healthy diet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course some of these foods are not as ‘nourishing’ and should be kept to smaller, infrequent amounts but they do not always need to be completely avoided! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Gluten containing foods. Unless you’ve been diagnosed with coeliac disease or gluten intolerance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Dairy foods. Unless you have a diagnosed milk protein allergy or you’re following a vegan diet. Dairy is rich in protein, good carbs and micronutrients. If you’re lactose intolerant there are lactose free versions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Sugar containing foods. A small amount of added sugar is ok. Your body can handle it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Eggs with yolk. (See link in bio for more info) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Chocolate (just don’t go overboard). It’s delicious and good for the soul. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ • Carbs rich foods. Carbs are the easiest energy source for our bodies to use. Stick with mostly complex carbs to maximise the nutrients and fibre you’re getting. As is the same with the the other calorie containing macros nutrients (protein, fat and alcohol) the issues only come if you go overboard with the intake. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Pasta. Keep the portion size reasonable, add plenty of veg and keep the sauce healthy (I.e. choose tomato or olive oil based). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Fruit. Yes fruit contains sugar, but it also contains fibre, vitamins, minerals and water… a lot of stuff that is good for us. And it’s delicious. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Bread. Bread isn’t bad. Choose the grainy stuff for more fibre, nutrients and better satiety.
Les snacks à prendre quand on a une grosse fringale :