The point of consuming food is to remain alive. The point of controlling our intake of food is to manage our physique and overall health. The point of consuming fewer calories is to reduce body fat across our composition. But one constant in all of the above should be our enjoyment of the food we eat. - - When an individual embarks on fat loss, each of the above are important. One must enjoy their energy consumption, be aware of energy intake in relation to their energy output, and consistently ensure that they are in a state of caloric deficit. To ensure progress, one may have to change and adjust their dietary habits. But instead of completely radicalising the diet, adherence to change may be more likely if one makes subtle changes over time. For example: consuming the same volume of lower calorie foods and drinks that replicate higher the calorie versions in experience. - This graphic shows two groups of foods/drinks. One group contains over double the calorie amount of the other, yet quantity of both remains the same (apart from the freddo). Crucially, the lower calorie versions resemble the same palatable offering as their higher calorie counterparts (or at least very similar). - - Whilst consumption of lower calorie versions may not be immediately significant, they can be over a period of time. For example, if one swapped daily consumption of 300ml of whole milk for semi skimmed milk for 1 year, they would consume 17520 fewer calories whilst the ‘milk experience’ is minimally compromised. - - We must make such choices with the knowledge that lower calorie items may contain less of a particular macronutrient. And in the case of low calorie beverages, awareness that sweeteners are included. - - Losing fat is not straightforward. It requires a change of habits. But if an individual recognizes opportunities to make small changes which reap handsome long term rewards, it’s seems short sighted not to take them. 🔥 Credit: @thefitnesschef_ - - #fatlosstips #halotop #eatsmart #meat #lowcalorie #calories #fatloss #weightlosshelp #caloriedeficit #caloriecounting #losefat #dietplan #dieting #flexiblediet #nutritionfacts #losebellyfat
Which one(s) are your most favorite: 1, 2, 3, 4 or 5? 😋😍 All by @sweatspace 😍 . . 1. Sliced avocado 🥑 on millet toast/ aztec spicy chocolate 🍫 almond butter toast topped with strawberries 🍓 + dark chocolate chia seeds/ barneybutter crunchy almond butter toast topped with banana 🍌 + dark chocolate chia seeds/ soft scramble made with salt, seasoning + ghee. . . 2. Sourdough toast topped with avocado 🥑 + fried egg 🍳 / Sourdough toast topped with avocado + turmeric egg salad 🥗 / Sourdough toast topped with avocado + soft scramble/ Sourdough toast topped with avocado + hard boiled eggs. . . 3. Fried Egg 🍳 Toast/ Mashed Avocado 🥑 Toast/ Soft Scrambled Egg Toast/ Sliced Avocado Toast. . . 4. Sourdough toast topped with delicious hummus, arugula, tomatoes 🍅 , sea salt + pepper with a side of spicy sweet potato 🍠 hash and wavy soft scrambled eggs. . . 5. Sourdough toast topped with avocado, 7-minute eggs, sea salt, dill + red pepper, arugula made with olive oil, lemon 🍋 + peaches along with a side of berries. . Enjoy and Have a great day!🥑🌸 . #toast #yummy #healthyfood #healthy #healthyrecipes #healthyeating
Food is fuel, and food is life! I learned the hard way that in order to develop muscle tone, build a booty, and overall get stronger, eating more rather than restrictive dieting is always the way to go. A lot of people I know restrict their diets, saying "I am only going to eat X amount of calories per day." And while I wholeheartedly believe that it's good to know what's going into our body, calories are not the only benchmark. I now make sure that protein, healthy fat, and carbs are ALL part of my diet and that I am eating enough! _ I used to restrict my diet while doing heavy cardio-based workouts including treadmills, stairmasters, and bodyweight exercises that required a lot of movement but no weights. I thought all this time that by getting leaner, I would be able to see more of my muscles. Little did I know that lifting heavier weights and eating MORE would actually give me the body that I wanted, with more muscle growth, burn more fat, and fit better into my jeans! _ I asked a trainer friend why strength training, i.e. heavy weights can actually give you more results than cardio. She said: You can think of your body like a car. Building your muscles bigger is like having a larger engine, which burns more fuel faster. You might end up skinny with cardio, but it reduces both fat and muscle, thus burning less fat. Weights can also increase your metabolism, thus in the long run burning more calories with less effort. _ Take it from a former "cardio queen," that if you want to burn fat and get stronger, eating more is the way to go along with weights, I'm sure to get enough healthy protein and fat, and I get to treat myself once in a while too! @caligirlgetsfit #fitnessmotivation #fitnessmodel #fitnessgirl #bbgcommunity #bbgprogress #bbg #transformation
Give me a 🙌🏻 if you love planning your meals. . Ingredients for this breakfast: 1/2 cup oats 1/2 banana 1/2 cup raspberries 1 Tbsp peanut butter . Instructions: Cook your 1/2 cup oats in water. Once cooked, place in a container and top with the above toppings! Credit: @grapestocrepes . . . . . #oatmealbreakfast #oatsforbreakfast #peanutbutterbanana #veganmealprep #breakfasttogo #lunchboxinspo #weightlossforwomen #weightlossforher #transformationthursday #lowcaloriemeals #weightlossmeal #grapestocrepes #allfoodsfit #nutritiontip #nutritioncoaching #weightlossupport #weightlosshelp #weightlossresults #weightlosscoach #weightlossdietitian #weightlossmadeeasy #healthyswap #healthyfoodideas #eatthisnotthat #naturalweightloss #dietrescue #weightwatchers #mombosslife #momweightloss #weightlossbreakfast
ᏔᎻᏆᏟᎻ ᎾNᎬ ᎪᎡᎬ YᎾᏌ❓❓ — I cant tell you how many people I speak to that tell me they’ve ruined their diet because they had 1 bad meal 🍔🍕🍪 . — Let be real guys. You’re not going to ruin your diet if you have a cookie 🍪or donut 🍩. Just like the way you’re not going to lose weight by eating a salad 🥗. It what you do consistently that matters. — ◆Don’t ❌ try and be perfect on a diet. It’s not going to be sustainable. Its going to be short lived and may lead to binging on foods that you love that you eliminated. — ◆When you know you can’t eat a certain food you will actually focus more and more on it and it will make you want it more. — ◆Don’t only eat foods with little nutrition and high in calories as you may feel good short term but you’ll eventually feel like crap once it catches up with you… — ◆ Be realistic. Eat 80-90% of nutritious foods 🥦🥑🍳and 10-20% of your ‘fun’ 🍕🍩foods if you want it t be sustainable. — Focus on having a balanced diet ✅. This is a LIFESTYLE change…. . . Hope you found this helpful 🌸 Credit: @change_begins_with_you . . #cleaneating #healthyeating #primal #healthyfood #cleaneats #food #nutrition #healthychoices #iifym #organic #mealprep #dairyfree #protein #weightloss #realfood #eatyourgreens #healthyliving #goodmoodfood #carbs #lifestyle #weightlossjourney #diet
Who here is on a BUDGET and finds healthy baking to be so EXPENSIVE?🙋♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am a post-grad student, so i totally understand the struggle when it comes to expensive ingredients! 🤷♀️Most of my recipes involve mainly oat flour for this reason ( as well as it is high in finer and lower calorie than almond flour) but for all the nut butters and sweeteners here are some cheaper options! 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌸1)Use oat flour: I make my own oat flour by blending oats in a high speed blender until it forms a fine flour ( You can see a video demonstration under DIY). Oats are by far cheaper than almond flour as almond flour is ground up almonds and can be extremely expensive! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥜 2)Use natural Peanut butter: Although i love almond butter, almond butter is so much more pricey than PB! Peanut butter is just as nutritious, and costs far less! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍯 3)Use honey: Although i LOVE pure maple syrup ( possibly one of my fav things ever) it is significantly more expensive than honey! Honey works just as well as maple syrup in any of my recipes, unless you have a dietary constraint against it! PS whenever i do buy pure maple syrup, i always catch my boyfriend drinking it straight out the bottle out the fridge 😂😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Credit: @wholesome_lee . . *Some other tips is i often buy in bulk and make my own nut butters and store them.
Here is another Weight Loss vs Weight Gain post for you guys! A lot of you seemed to like this last time I posted one. I didn’t realize there were so many of you guys who also are trying to gain weight. I plan on posting more like this in the future!This is Brazilian Chicken Stroganoff, Recipe! . . Okay let’s talk gaining weight. The number of calories you have to eat is going to differ for everyone depending on your size and activity levels. The meals in this picture are just a depiction of what it could look like. To gain weight you need to be in positive calorie balance over a period of time which means you get to eat a lot😎 In the image on the right there is more than 2x the rice, about 1.5x the meat (even though it may look similar I promise there’s more), and .5x the broccoli. If there’s one thing I know about weight gain it’s that it is very hard to gain weight eating lots of broccoli. It’s just not a calorie dense food so while you should still eat some to get the micronutrients, it would be beneficial for your weight gain goals to replace that volume with rice or meat. . . Now time for a quick story about the inspiration for this recipe. In 2014 I lived in São Paulo, Brazil and I worked in a physiology lab at the University of São Paulo. I didn’t have a kitchen in my apartment so I had to eat out for almost every meal (like this is a bad thing, right?) There was this buffet near the metro station that offered half off to students so I could eat dinner each night for about $4 USD. Hard to beat that. They had chicken stroganoff on the menu each night and it was always my favorite thing they offered. It’s not like anything we have in the states or like the German version of the dish. It is chicken and mushrooms in a creamy tomato sauce and served with rice and beans as is typical in Brazilian fare. I developed this slightly modified recipe of traditional Brazilian Stroganoff to expose more of us Americans to the wonders of Brazilian cuisine. This one is surely worth a try 😇😇 . Credit: @themealprepmanual
1,2,3 or 4? Which one is your favorite? 😋😍 all by @choosing_balance . 1.Spicy Baked Chicken paired with chickpea pasta 🍝 + avocado 🥑: Made 2 chicken breast, recipe: Cook the 2 chicken breasts in a skillet over medium heat for 5 mins on each side. While it cooks, mix in a bowl 1/4 cup hot sauce (I used @sietefoods) + 2 tbsp coconut aminos + 1 tsp garlic + 2 tbsp honey. Spray a baking pan with nonstick spray, heat the oven to 400F. Add the chicken breasts to the baking pan and then coat the chicken with the mixture and bake for 20 mins. 1/2 avocado 🥑 + chickpea pasta with a little bit of olive oil and seasoning on top . 2.BBQ chicken 🍗 : heat a skillet over medium heat and once it’s hot, add a little olive oil. Add 2 chicken breasts and cook for 6-7 minutes on each side. Then transfer to a bowl and take two forks and shred the chicken. Once it’s shredded, add 1/2 cup BBQ sauce (I used @annieshomegrown organic) and mix together. Add to 2 romaine lettuce cups and then I added onion and tomato 🍅 . Paired with @beanfieldssnacks nacho chips + 1/2 avocado 🥑 . 3.2 eggs boiled for 7 mins + 1/2 avocado 🥑 + 1 sweet potato 🍠 cut into rounds and broiled for 10-12 mins on the bottom shelf . 4.1 piece of salmon cooked for 3 mins on each side in olive oil over medium heat with chipotle seasoning and pink Himalayan salt sprinkled on top + zoodles sautéed in olive oil for 3-4 minutes + @traderjoes vegan pesto + sweet potato 🍠 chips broiled for 10-12 minutes.
Love it or not? Aubergine or Eggplant 🍆🍆🍆 can be tasty! Maybe this recipe can change your mind :)👩🏻🍳👨🏻🍳 ⠀ I love Aubergines (or eggplant🇺🇸) so can can always just roast them and eat them plain as well. 👇 Recipe shown: 1. cut the Aubergine in half and cut it into like a diamond pattern 💎 2. brush it with a little Sambal Oulek or hot-sauce and a little sesame oil😋 3. some sesame seeds 4. In the oven at 225 degrees Celsius for 25 minutes ⠀ These taste amazing!! And even if you don’t like them you will have made something that is really beautiful😍 Hope you’re having an awesome day! Credits to @thobrandt 🍆🍆🍆💜🍆🍆🍆 #vegetarian #vegetables #plantbased #veganfood #veganism #recipe #wholefood #vegan #nutrition #calories #weightloss #diet #mealprep #cleaneating #healthyfood #fresh #iifym
While I’m not suggesting that 400 calories is a good amount for a snack, it’s important to know just how many calories can be hidden in one of our favourite snacks- a muffin! This amount of calories is more like what you should get from a small meal and unfortunately they’re not nourishing or filling. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your favourite snacks? Credit: @movingdietitian ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatforhealth #healthytips #weightlossjourney #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #nutritionfacts #weightlossjourney #dietitian #eatsmart #calories #weightlossideas #nutritional #healthysnacks #smartfood #healthytips #justeatrealfood #eatbetter #notadiet #weightlosstips
How to create a healthier PB&J! 🍓🥜🍞 . I’m all for recreating childhood favorites with new upgraded ingredients. Here’s what’s I used in my upgraded PB&J: ▶️ 2 pieces of sprouted of bread like Ezekiel bread ▶️ all natural peanut butter like @cbs_nuts ▶️ 1/2 - 1 cup mashed raspberries vs. Standard Pb&J: ▶️ 2 pieces white bread ▶️ conventional peanut butter ▶️ conventional jam . ▶️ Lesson of the day: not all brands are created equal - make sure to check nutrition facts & ingredients. There are definitely healthy versions of peanut butter or even raspberry preserves if you prefer that over mashed raspberries but steer clear of jams with high fructose corn syrup added and peanut butter with vegetable oils and added sugar. . ▶️ Wonder bread vs. Ezekiel bread - Wonder bread has such a crazy long list of ingredients I couldn't even fit it in this caption reasonably. Where as Ezekiel bread has the following Ingredients: Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Fresh Yeast, Organic Wheat Gluten. Simple and minimally processed - now that's a win! The healthy choice is obvious and reminder to read the label on your bread brands too! 😜❤ . . By @meowmeix . . #pbj #peanutbutterjeally #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #healthysnacks #peanutbutter #meals #healthyliving #healthylifestyle #fruit
Do you eat your kid’s leftovers? Yes or no?:)👩🏻🍳 . TAG A MOM/PARENT . 📷: @kids.eat.in.color