List of the most popular hashtags for theme #DIETIPS

Reduced fat cheese is no joke when it comes to protein/calorie ratio... here’s some leerdammer light causally besting one of those most popular protein bar brands on the market. ⠀ ⠀ Both of these are sensible afternoon snack options for topping up your protein. But for me, a few slices of leerdammer light and sliced apple wins every time! ⠀ ⠀ Cheese ✌

✨Did someone say cheat meals?✨. . If you tend to find yourself being a binge eater and not being able to have just One bad meal - go for cheat days and go ALL out ( it will help curb those cravings during the week). If you’re not too fussy - cheat meals ( not less than 2x per week) is recommended to help you stay sane and get more results!. . . . . . . #fitness #fitlifestyle #dutchfitness #myshreddedlifestyle #fitnessfreak #shredded #shredz #weightloss #fatloss #ukfitfam #nutrition #bodyengineers #gaintrain #traditions #traditional #ukfitness #abayas #fitlife #transformationtuesday #dietips

Guys taking part in events like the Tour de France are eating a lot of carbs. A 70kg rider is likely to be consuming around 1100g of carbs per day (4400kcal) with a hefty proportion coming from sugars in the form of glucose gels and drinks. So why aren’t these guys gaining weight? What about the insulin turning off fat burning etc and all the other scary stuff we hear about carbs?
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“But it’s different because they’re doing loads of activity so they burn all the carbs off.” This is true, and why I wouldn’t recommend an average person to consume 1000g+ of carbs each day.
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However, while you may not be doing as much activity as a Tour de France athlete, you’re probably doing more than you think. ⠀ ⠀ An average sized man may have a BMR of somewhere around 1800kcal per day. This means he’s doing 1800kcal worth of work just ‘keeping the lights on’ (beating the heart, breathing, cellular reactions etc etc.) On top of this he’s going to work, walking up stairs and maybe even taking part in some exercise. Once all of this activity is accounted for, general estimates place the total daily energy expenditure of females to be around 2000kcal and men closer to 2500kcal. ⠀ ⠀
2000kcal equates to around 500g of carbs, that’s about 12 potatoes. Now it’s probably ill advised to fuel your body on a diet of 12 potatoes each day as you’d be pretty low on essential fats, protein, and vitamins such as Vit A, E and K. However, diets comprised of around 40-50% carbohydrates still leave plenty of room to get in everything you need from the rest of your diet. ⠀ ⠀
The cyclist doesn’t gain weight eating a huge amount of carbs as long as the overall energy contribution of his diet is appropriate for his activity level. ⠀ ⠀ You won’t gain weight eating carbs as long as the overall energy contribution of your diet is appropriate for your activity level.
⠀ ⠀ #energybalance brother.
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“Based on our findings it cannot be concluded that a high-carbohydrate diet, or increased percentage of total energy intake in the form of carbohydrates, increases the odds of being obese.” ~ Sartorius et al. (2018) ⠀ ⠀ Spuds ✌

If you asked someone at random how to get in shape, lose weight or be healthier they’d probably give you an answer something like:
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“Exercise, eat less processed foods, eat more vegetables, cook more at home, drink less alcohol, get more active.” ⠀ ⠀ Now while there are caveats to nearly all of these things that can be debated endlessly, the general answer is about right. Certainly if someone switched from a typical western diet/lifestyle and listened to this advice it’s likely they’d be fitter, healthier and happier pretty soon. ⠀ ⠀
So while the information that circulates instagram sparks fiery debate about whether low carb is better than low fat, HIIT is better than LIS or which supplements are best to take, for most of us this stuff really doesn’t matter. We already know what to do. What we lack, is a real enough reason to do it. ⠀ ⠀ The reasons that trigger someone to apply themselves to their health, wellbeing or fitness goals are not always positive. It can often take a very serious conversation from a doctor to trigger individuals into addressing their diet and lifestyle, while on the other end of the spectrum, break-ups and “fresh starts” can often be a powerful enough trigger to bring about change. (see ‘Revenge Body’ ‍♂️)
⠀ ⠀ There can also be more positive motivation; such as wanting to be fit and active long enough to play with your kids, travel the world, run marathons or climb mountains. Sometimes it may just take someone being sick enough of their current life situation to actually make a meaningful change. ⠀ ⠀
Either way, while we can talk endlessly about precise nutrient and training requirements that might give gym monkeys or athletes a slight edge; for 99% of us, it’s not physiology, it’s psychology. ⠀ ⠀
If you’re scrolling through instagram looking for quick fixes, fitness tricks or the optimal diet this just serves as a distraction from getting started with what’s really important. Eating healthier and getting more active is only truly difficult when your reason isn’t strong enough. When you find a big enough reason to do something, you’ll do it. ⠀ ⠀
“We don’t get what we want in life, we get what we have to have.” -Tony Robbins

Step 1 accepts there is currently a non weight loss compatible energy balance. ⠀ ⠀ Step 2 identified the biggest areas causing the problem. ⠀ ⠀ Step 3 involves making sensible changes to these areas. ⠀ ⠀
Examples:
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If you are eating out at restaurants 2-3 times per week, addressing this single area may be the only required change to bring about weight loss. See my previous post “Meals out and weight loss” for a full break down of how to execute on these changes using “frequency, quantity and type” approach. ⠀ ⠀
Lunches: If you’re stuck for a sensible lunch option check out the website of the places near by your office. ITSU, Pret, Leon, Pod, Chopp’d, Chipotle, Eat and Wasabi all have sensible lunch options. When looking for a sensible lunch option consider the following (in order of significance for weight loss): 400-500kcal (depending on overall calorie requirement), 20g protein+ and some level of veggies/greenery present! ⠀ ⠀
If office snacks are a problem: add a filling snack in the afternoon to help keep hunger at bay. High protein options can be useful; Fage Total greek yogurt, babybel light or leerdammer light cheese with some fruit, ready to drink protein shakes such as Ufit, or veggie friendly snacks such as edamame beans. If you need a sweet fix consider a low calorie option like a Solero ice-lolly (93kcal) or Freddo (90kcal)
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Dinner: if you’re a home cooker, google 400kcal/500kcal/600kcal recipes on BBC good food and take your pick! If you’re not, then the M&S balanced for you range is a quick option, cheap and easy. ⠀ ⠀
Coffee: if you’re having several lattes/fancy coffees a day, swapping to an Americano with milk will save you up to 300kcal per drink. ⠀ ⠀ Walking for 1 additional hour each day for a week is a similar calorie expenditure to doing 3-4 HIIT sessions (see previous post) ⠀ ⠀ Choose 1-3 of these areas to focus on and see how you get on. ⠀ ⠀ ✌

Emotional eating carries many complexities. But this post is an attempt to strip back it’s concept and discuss it in a measured approach. - - Am I going to have the audacity to advise in the event of an individual’s emotional trauma; “just don’t eat it”?Well... Yes. I am because by whatever therapy or discovery you embark on, if successful, they will all end in you explicitly deciding NOT to emotionally eat anyway. You already have the uncomplicated power to do that now. - - Whilst debate about the intricacies of human psychology and it’s relationship with calorie consumption seems to be prevalent, we have normalised to notion that food can control us. However, it cannot. We have succumbed as victims to the resulting weight gain and/or obesity. However, we can choose not to be. - - Unfortunately, all this does is give subconscious excuse for its perpetual, irresponsible reoccurrence in one’s life, especially during periods of mild or extreme trauma. Whilst these events can evoke emotion, pain and suffering, logic tells as that food has no bearing on the healing or solving of these problems. Despite the presence of emotion, we need to be strong enough to also apply logic. - - Simply ‘saying no’ is simplistic and elementary. But it is one way we can take responsibility for our actions and properly confront our problems. To give a basic example; “why are you eating 4 cinnamon swirls?”... “Because I had a bad day at work”.... “will that make your bad day at work better?”... “No”.... There we have it. - - This subject clearly cannot be drawn out in one Instagram post and I expect some criticism for my lack of clinical skill/research. But if it helps just one person self reflect and discover that; Actually they do have 100% control of their choices, that food may not solve their problem and that overeating may create more problems, then this post will have been worthwhile. Yes/No. To do or not to do. Sometimes it can be simple as this if you allow it. - - #thefitnesschef #emotionaleating #bingeeating #obesity #nutritioncoach #eatsmart #fatlosshelp #fatlossjourney #bingeeatingrecovery #diet #diethelp #dietips #losefat #loseweight #calories #nutritioncoach

If you’re not an athlete** and training once a day or less, pre/post workout considerations are not too specific. Focus on the following. ⠀ ⠀ Eating a well balanced diet with plenty of fruits, veggies, essential fats and fibre. ⚖️ the OVERALL calorie and protein intake of your diet is appropriate for your goal
 Spacing protein sensibly throughout the day across 3-4 meals if possible ‍♀️ Placing your training session somewhere within a 2 hour proximity of one or more of these meals.
 If you feel sluggish and bloated when training straight after eating leave it longer before training. If you prefer eating close to a training session that’s fine too. When it comes to pre-workout supplements the only real active ingredient working ACUTELY in your session is caffeine. Caffeine should be taken around 30-60 mins prior to exercising. ☕️ Caffeine can be taken in the form of a pre-workout, tablet, energy drink or coffee etc.
 Taking caffeine in close proximity to bed time may impair sleep quality, so it’s worth considering pros and cons of supplementation. stay hydrated ⠀ ⠀ Peas ✌ ⠀ ⠀ [**If you are an athlete... ⠀ ⠀ “Game day” considerations may involve appropriate carb loading in the day(s) before competition. Consideration of match day food selection to avoid GI discomfort. The timing of acute supplementation such as caffeine before competition. Possible intra-workout carbohydrate supplementation if appropriate. Post competition glycogen replenishing strategies immediately following and throughout the hours after competition (this may depend on the proximity of next training or competitive session.) Post workout protein following the competition to elevate MPS and begin recovery process. ⠀ ⠀
Training day considerations may utilise various methods of carbohydrate depletion or loading prior to the session to outcome different training effects via different substrate utilisation. Post workout glycogen replenishment strategies may vary depending on proximity and goal of the next training session (which could possibly be later that day). Protein will be appropriately consumed in the hours around the training session. ⠀ ⠀ See refs in 1st comm

Tag a Nando’s lover and hit save to stay informed on your favourite Nando’s items . - - Since it’s birth in a suburb of Johannesburg in 1987, the delectable simplicity of Nando’s flame grilled chicken has since taken the world over. Nando’s is the eatery of choice for many, regardless of their health and fitness goal. - - In comparison to the likes of McDonald’s, the perception of chicken and a plethora of nutritious foods may lead one to believe that Nando’s is more suitable for their fat loss goal. It may well be. But instances such as the summation of 1/2 a peri peri houmous starter, 10 wings, regular chips, macho peas, extra sauce and a coke = a net caloric intake of 2184 nutritious calories. But nonetheless... 2184 calories. - - This likely exceeds ‘would-be’ calories consumed in a parallel McDonald’s visit. Whilst McDonald’s produce is mostly calorie dense, options are limited in comparison to Nando’s abundantly evident choice of starters, mains, sides and desserts, not to mention it’s an actual restaurant. This makes selection of multiple items more likely. - - That said, Nando’s is enjoyed by millions - this will never change. Awareness of total energy consumed can therefore allow one to facilitate multiple Nando’s excursions into a successful diet. Once the hard nutritional facts of a Nando’s meal are grasped, one can adjust prior and subsequent nutritional criteria so that they can enjoy one of their favourite treats in happiness. Additionally, free from guilt and with serene knowledge that they are still progressing with their goal . - - #thefitnesschef #nandos #nandoschicken #nandosperiperi #periperi #nutritioncoach #nutritionfacts #fatlosstips #calories #caloriedeficit #eatwell #dinnertime #proteinmeal #fastfood #dietips #fatlosscoach #weightlossjourney #losefat #fridaytreat

‍♀️HEALTHY FATS = HEALTHY SKIN I am currently on the first week of my detox/cleanse I want my skin to be in the BEST possible state it can be by day 30 What ill be including in my diet is lots of health fats, especially Omega-3. Omega 3 nourishes your skin, make it glow and also add softness to your complexion A little TIP from me to you: Adding nuts and seeds into your meals is an amazing way to include Omega 3 in your diet (especially walnuts) @stephaniebarreca