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  5. Instagram дня: полезная и вредная пища с одинаковым количеством калорий

Instagram дня: полезная и вредная пища с одинаковым количеством калорий

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Текст: Татьяна Хук

Ты - это то, что ты ешь.

Фитнес-блогер из Лондона Люси Маунтин ведет 2 аккаунта в Instagram: Fashion Fitness Foodie и theFFFeed. В TheFFFeed девушка показывает фото абсолютно разных продуктов с одинаковым количеством калорий. Эти снимки призваны побуждать людей перестать рассматривать продукты как «здоровые» или «нездоровые». С их помощью Маунтин доказывает, что наше представление о том, что представляет собой здоровый перекус, неправильное – и часто вредная пища не намного хуже.

'Healthy Breakfast' vs 'Naughty Snack' ?⠀ ⠀ I've been talking a lot about labels recently, and I thought this would be good example of what I'm talkin bout.⠀ ⠀ On the left is a pack of Belvita Breakfast biscuits, on the right we have 4 digestive biscuits. One is marketed as a 'healthy breakfast' and the other is seen as a 'naughty snack.'⠀ ⠀ They're practically the same calories and macros, with the digestive biscuits being a fraction higher in protein and lower in sugar than Belvitas ?.⠀ ⠀ Yes, Belvita has an extra few micronutrients but only the equivalent to approximately 150g of spinach lol. Which one would hope you'd get from the rest of your diet anyway.⠀ ⠀ So yeah in short, buy Belvita if you enjoy them and they're working for you (#YouDoYou always ?) but if you're only buying them because they're marketed as a 'healthy' breakfast, I'd argue you might find a better choice more suited to your goal.⠀ ⠀ (Digestives are also 60% cheaper #BargainLife)⠀ ⠀ #theFFF

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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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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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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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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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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)⠀ ⠀ #FFFoodForThought #theFFF

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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 ?) – #FFFoodForThought #theFFF

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20g of cashews vs 40g of cashews ? ⠀ Both are technically a ‘handful’ but there are twice as many calories in the right than in the left. Portion-sizing can be super hard to get your head around at first, especially when you don’t want to track or weigh your food. But getting familiar with the best portion size according to your personal goal and what it looks like will massively help you get there quicker ?⠀ ⠀ If your goal is fatloss specifically, creating a caloric deficit is essential. This doesn’t mean restriction and this doesn’t mean cutting anything out. It just means being a little more MINDFUL of what you’re putting in your body (your diet) and how much energy you’re expending out (activity) ? And because nuts often come in large snack bags and are considered a ‘health food’, it’s so easy to eat over 500 calories of nuts in one sitting, which could potentially put you in a calories surplus.⠀ ⠀ So if you’re trying to get a little leaner, maybe the left side would be better for you. If you’re trying to gain weight, maybe the right side would be better for you. If you just bladdy love cashew nuts, maybe both sides in one big nutty mouthful would be better for you ?? ⠀ Not everyone wants to count calories and thats absolutely fine. But just having an awareness of whats in your food when you’ve got a goal in mind should really help you! I hope you guys found this useful ? ⠀ #FFFoodForThought #theFFF⠀

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15g peanut butter vs 30g peanut butter ?Both could be considered a ‘spoonful’ but the difference in calories between the two could equate to an extra snack in your day (and when you’re trying to get a little bit leaner, this is definitely welcome!) – It’s these kind of incremental changes that make big differences. Peanut butter is often seen as a ‘health’ food – although I hate labelling things as that – so many don’t think too much about portion sizes. However being a bit more mindful about weight is a great way to reach your goals without sacrificing/cutting out foods you enjoy! – If you saw my ‘what I eat in a day for fatloss’ video (link in bio) than you’ll already have seen this little comparison but thought I’d share here too ? – P.S. Was so hard not to write the hashtag #FoodForThought here lol. P.P.S. I’m not going to. – #FFFoodForThought #theFFF

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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 ?) #FFFoodForThought #theFFF

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100g Milk Chocolate vs 100g 85% Dark Chocolate ? ⠀ ⠀ So it’s pretty unknown that dark chocolate actually has more calories than milk chocolate (and white chocolate for that matter.)⠀ ⠀ Dark is often given the label as the ‘healthy’ version of chocolate. And although calories aren’t the sole indicator of ‘healthy’, we just presume it has lower calories. So which one is best for weight-loss?⠀ ⠀ In most cases, Dark chocolate has less sugar, more fiber and more iron than milk. It’s basically more nutritious than milk chocolate.⠀ ⠀ Regardless, I will always go for milk for two reasons:⠀ ⠀ 1. I think Dark chocolate tastes like garden leaves.⠀ ⠀ 2. Chocolate isn’t something I’ll seek out when I’m looking to pack in those vitamins and minerals – especially in a diet that already consists of adequate fruit, vegetables and micronutrient-dense food ? I enjoy chocolate for it’s taste, not it’s nutritional value. My diet is inclusive of it always – no matter what my goal is at the time ?⠀ ⠀ For those of who genuinely love dark chocolate, keep doing you ?. However if you PREFER the taste of milk, but force yourself to eat dark because you've read it’s 'healthier', just have the milk chocolate and enjoy it ? In terms of weight-loss from a calorie perspective, it’s actually more beneficial and will raise happiness levels by 938% (unproven stat.)⠀ ⠀ Don’t eat things you don’t enjoy for the sake of it. Personal enjoyment is ‘healthy’ in my eyes ?? Which side are you guys?!⠀ ⠀ #theFFF

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