Learning To Count Calories✏️

TURN ON POST NOTIFICATIONS↗️ ⬇️ Weight Loss 💪🏻Look your best ⬇️GET YOUR CUSTOM MEAL PLAN⬇️

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Can you spot the difference?
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Here’s a great example of how you can customize your meal to meet your caloric goals💪

🥗LOWER calorie salad:
3 cups spinach
4oz chicken
1 1/2 cups tomatoes
1/2 cup black beans
3 peppers
1 tbsp hummus
2 tbsp balsamic vinegar

🥗HIGHER calorie salad:
3 cups spinach
6oz chicken
1/2 cups tomatoes
1 cup black beans
1.5 peppers
3 tbsp hummus
2 tbsp balsamic vinegar

⭐️Why is the left salad HALF the calories?

1. More veggies instead of carbs (triple the tomatoes and double peppers but half the beans).
2. Watch the healthy fats. The right amount of healthy fats are key but the calories add up quick. Higher calorie salad has triple the hummus, additional 1 tbsp olive oil & additional 1/4 avocado.
3. Find an appropriate amount of protein. 3/4 a cup is 4oz.
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Great information and credit by @meowmeix
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#healthymeals

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NOODLES vs ZOODLES 🍝🌱
400 calories or 60 calories.
Here we have on the left,
vegetable pasta noodles and right zucchini noodles.

🍝Vegetable Pasta Noodles🍝
Have you guys seen “veggie” pasta in your grocery aisles?

Nutritionally, vegetable pasta is similar to regular pasta BUT they provide a daily serving of vegetables and contain spinach, zucchini, broccoli, parsley, and kale. 🙅🏻‍♀️ However, you’re hardly getting any of the vitamins & minerals that you would by eating actual vegetables as the process to make this pasta strips away a lot of the nutrients! It is also more expensive than regular pasta💰

🌱Zoodles🌱
Zoodles are spaghetti-like strands made from spiralized, raw zucchini.
Here some benefits:
1️⃣ They contain no flour or wheat whatsoevrer
2️⃣ They are very low in carbs.
3️⃣ Higher in fiber, preserving all of the nutrients
4️⃣ Great for volumizing
5️⃣ Cooks fast and easily

SO, IS THERE ANY POINT TO VEGETABLE PASTA?
I would either choose regular pasta (with some extra vegetables) or zoodles. I prefer the taste of regular pasta and it is the same macros as regular pasta. For those trying to lose weight or be super healthy, it could be an ideas to swap your noodles for zoodles every other time..
Noodles or Zoodles?
Credits to @lizhwangbo
🍝🌱🍝🌱🍝🌱🍝🌱🍝

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💥 LIL TWEAKS = BIG DIFFERENCE 💥
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🙌🏼 You know how people say that the little things make a difference? Well, that’s true! Especially when It comes to your nutrition.
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🔁 Swapping foods in and out is one thing — like eating a protein bar instead of a Snickers bar — but portion size is another crucial element to any fat loss (or muscle gain plan).
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🎮 Having control over your portions gives you the flexibility to make your meals fit your day for optimal progress. This goes for fat loss plans, where you can strategically adjust portions to EAT MORE FOOD when in a deficit, or when your goal is weigh gain, where you can consume more calorie with less food.
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📉 For this post, we’re referring to fat loss, which is why the meal on the right makes a lot of sense. Just take a look for yourself!
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📊 Now lastly, also keep in mind the macronutrient breakdown of these meals, and what you decide to eat for yourself. While calorie intake will largely determine weight loss or weight gain, the distribution and proportions of your macronutrients will largely dictate the quality of your weight loss or weight gain, so just keep an eye on that!
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🏈 Thanks for reading! And if you wanna chat or send questions my way, just leave ‘em below! OH! And my Steelers just snuck away with a W, so I’m pumped! Did your NFL team win today? Cheers!
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Credit- @maxweberfit
#healthychoices #healthychoice #betterchoices #goodeats

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💥HOW TO LOSE BELLY FAT💥
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📍Okay, let's discuss fat loss and how you CAN'T spot reduce where you lose it.
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📍Unfortunately, despite what Jane Fonda VHS workout tapes from the 80's tell you, you can't actually target WHERE you lose fat.
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📍Based on your individual genetic profile, you may be more susceptible to carrying fat in your stomach, lower body, chest, arms, etc. or even in your joints.
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📍There's not much you can do about where your body distributes its fat, but there *are* ways to reduce fat in these areas and even change their appearance through muscle building.
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🚫 Please take note how there are no planks, crunches, or any other ab exercise listed. That's not to suggest you shouldn't incorporate them, but do so with the knowledge that it won't burn fat in your abdominal area.
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📍The only way to do that is by following the guidelines in the #infographic:
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1️⃣ Calculate your calorie deficit (body weight in lbs x 15 = maintenance - 20-25% = calorie deficit)
2️⃣ Include protein & veggies in every meal
3️⃣ Avoid liquid calories & drink more water
4️⃣ Reduce stress
5️⃣ Engage in regular sleeping habits
6️⃣ Strength train using primarily compound movements 3-4 times a week
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❓Questions ❓⬇️ leave 'em below. 🙃
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Credit- @hooper.fit .
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#fatlossblog #fatlosshelp #fatlosstips #fatlosscoach #fatlossgoals #dietblog #dietcoach #dietblogger #fitfam #fitfamilylife #dietingtips #mealplanning #mealplan #onlinecoaching #hooperFIT #fitmom #fitnessblogger #dieting #exercise #healthyhabits #healthymom #workout #gym #fitlife #iifym #calories #fitchick #flexibledieting #diet

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FOLLOW- @bodysmartfitness
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For great fitness and health advice!!
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Be honest. Two questions. Yes or no?✅❎
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🍴Do you eat a balanced diet?🍴
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🏃‍♀Do you exercise? 🏋️‍♂
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If the answer is no, just read some of these shocking stats on #obesity 😳
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Your health is your wealth. Can you really afford NOT TO do all you can to avoid obesity?

#CutTheBS #BeBodySmart #obesity #obese #overweight #weightgain #weightlossstory

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Many of you are living in extremely cold conditions at this time of year. It can be difficult to keep your physical activity up when the idea of getting outside makes you cringe. •
Here are some physical activities you can do indoors from the comfort of your home that involves little to no equipment.
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Credit- @soheefit -
#workingout #physical #cardiotime #workoutdone

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💥WEIGHT LOSS MADE SIMPLE💥
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🐊Weight loss is actually very simple. Burn more calories than your body uses. It’s simple. But it’s not easy.
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🐬 I hear a lot from people how frustrated they are that they are not losing weight. They tell me they do their workouts and they “eat well” but still not losing weight. -
🍕The problem with “eating well” is that is different for each person. It’s hard to determine exactly what eating well is.
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🍇And you can be eating really well, and still not lose weight because even too much of eating well can lead to weight gain. It can get super frustrating.
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🤔The solution? Try tracking your calories for at least a week. Be diligent and track everything you eat and drink so you know how many calories you are consuming every day. You will most likely find your answer as to why the scale hasn’t moved or has gone up, and can make the necessary adjustments -
🎃Tracking calories is not for everyone, and is not necessary to do for a lifetime. It is however a great tool to learn about foods that are higher in calories than others, portion sizes, etc. and is a great way to get information and figure out why you may be stuck in the top or middle scenario. I will be posting more about tracking calories coming up soon :)
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🐅And while the scale is a great tool, there are many other ways to measure progress too! Check out my feed for a post on measuring progress that is not the scale 😀
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Credit- @susanniebergallfitness -
#weightloss #weightlossmotivation #weightlossstory #weightlosstransformation #weightlosscommunity #weightlosssupport #weightlossinspiration #weightlossplan
#diet #dietcoach #dietingtips #dietmotivation #dietplan #dietfood #dietprogram #calorie
#caloriecounting #caloriebomb #caloriecount #countingcalories #fitoverforty #fitoverfifty #nevertoolate #susanniebergallfitness

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💥DONT LET THE WEEKEND BECOME YOUR WEAK END💥
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😫 Is there anything more frustrating than nailing your diet Monday through Friday, only to go off the rails on the weekend and have to start all over again on Monday?
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🙋🏼‍♀️ As someone who did this myself for YEARS, I know how disheartening this cycle can be.
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🙌🏼 HOWEVER, after all of these fitful attempts, I DID eventually learn how to break free from the madness.
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⚠️ Please understand that Saturday and Sunday are just like the other days of the week. You have access to the same foods, regardless of the day. If you feel weekends are different, then that is a mental construct you’ve subscribed to; most likely influenced by the diet industry. That said, if you do better with a structured schedule, then sit down and create one for the weekend, too.
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🏅Here’s what has worked for me and several of my clients, but ultimately you will have to figure out a path that works best for YOU.
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1️⃣ No pressure on myself to have a “perfect” weekend; just aim to do the best I can and if I screw up? I get back on track at my next meal.
2️⃣ Do something active. This immediately puts me in a positive frame of mind and makes it easier to stick to my goal.
3️⃣ Grocery shopping AFTER my workout since I’m already feeling motivated to make better decisions.
4️⃣ Plan meals ahead of time and stick to the list.
5️⃣ Do something I enjoy (read, write, listen to music/podcast, watch a movie, etc) or hang with a loved one.
6️⃣ If I’m craving a cookie, I’ll eat the damn cookie and get on with my life. Once we give ourselves permission to eat the foods we try so hard to resist, their novelty goes away and we no longer obsess over them.
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❓What about you? What has helped you stick to your diet on the weekend? 🙃
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Credit- @hooper.fit .
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#progress #change #fat #fatloss #diet #dietfood #composition #bodytransformation #transformation #fitness #fit #fitlife #fitchick #fitgirl #fitspo #gym #gymtime #workout #hooperFIT #strength #weekend #saturday #sunday #fitfood

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✅ LIL TWEAKS = BIG DIFFERENCE ✅
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🙂 I’ll keep this one short and sweet…
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✨ Making little tweaks to your portions in either direction (depending on the food at hand) can be a really great way to manipulate total calories consumed at each meal.
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🔑 So in this example, the key is to understand that you’re not restricting yourself, you’re just making smarter decisions about where to deploy your calories for the most well balanced meal for both immediate enjoyment, and long term goal progress.
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🌿 Specifically, one little hack you can make at anytime is to start eating more veggies! This is always the move! Why? Because they’re low-calorie, high-fiber and super micronutrient dense meaning they’ll fill you up and keep you healthy.
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😃 Other than that, just be conscious about portion sizes, and do your best to make smarter decisions!
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💪🏼 Questions? Hit me with a comment below, I love hearing from you!
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Credit- @maxweberfit
#portioncontrol #mealprepsunday

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@caloriefixes
What’s your favourite 1, 2, 3, 4, 5, 6? 🥣💕✨

✨300 Calorie Healthy Breakfast Ideas..

Oats with fruit is always a winner for me☺️
Francesca x

#beforeandafter #breakfast #iifym #macros #weightlossjourney #veganfood #slimmingworld #transformation #fruit #weightloss #diet #nutrition #fitnessmotivation #fit #peanutbutter #plantbased #protein #vegetarian #vegan #healthyliving #healthyfood #health #bbg #eatclean #glutenfree #lowcarb

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Download our app in the bio📲 to get your customized meal plan today! •

Because eating good makes me feel good 😜 Check out this at-home food diary for how I keep it clean when I don’t prep ❤️ I tend to eat a few bigger meals at home vs multiple small meals when I’m working (like 6-7 a day). Info below:
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🍳Breakfast: 2 eggs, pico de gallo, avocado, cilantro + peas
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🥕 Snack: Blueberries, Brazil nuts, pesto, carrots, celery + smoked salmon
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🥑 Lunch: Goddess salad with mushrooms, tomatoes, beets, bell peppers, pesto, chicken, avocado, spinach & balsamic glaze
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🥦 Dinner: Ground bison, bean salad, broccoli, mashed cauliflower + sauerkraut.
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Credit- @meowmeix -
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#mealprep #mealprepmonday #mealprepsunday #fitfood #cooking #fitspo #fitmeals #protein #cleaneating #snacks #food #foodporn #healthyfood #gymfood #fastfood #fitfoodporn #cleaneats #macros #cleaneats #foodprep #foodforfuel #mealpreponfleek #snackideas #FoodDiary #healthysnack #caloriecounting #superfood #healthyfats

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FOLLOW! @caloriecomparing

🔥🍔Do you eat JUNK on the weekend?🍔🔥 .
How many of you have either been the person or know a person who just can’t seem to lose weight even when being good all week by eating "clean" and sticking to their diet? Well this is likely why👉🏼 weekend destruction. As much as you may not like to hear it, you can still screw everything up in just 2 (or even 1) days regardless of how “good” you eat for the other 5 days of the week simply down to the laws of thermodynamics and energy balance but instead of daily energy balance we have to look at WEEKLY energy balance. Example 👇🏼🙋🏼
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Mary's maintenance is 2500kcal and she is put on a plan that has her in a slight deficit of 200kcal per day (because gradual weight loss is far more beneficial and sustainable than aggressive deficits). Over 7 days that SHOULD then equate to a 1,400kcal deficit and cause a drop of ~0.5lbs per week (assuming there's ~3500kcal in 1lb of fat).
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So Mary sticks to this plan Monday to Friday and accumulates a 1,000kcal deficit. All she then has to do to drop that 0.5lbs is to finish off the week strong with another 2 days of eating 2200kcal but this is where the problem arises because as Mary has been so “good” throughout the week, she *assumes* that a little "treat" on the weekend will have 0 impact. Wrong!
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Saturday night comes around and what she had planned to be 1-2drinks, turns into a complete yolo session with beers, shots, kebabs etc. having her accumulate 3500kcal (1000kcal surplus). Then, come Sunday she is so hungover that she wakes up late, skips her gym session and eats a full fry, take way, tub of Ben and Jerrys etc. accumulating another 3500kcal (1000kcal surplus)
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Well what should have been a weekly deficit of 1,400kcal has now turned into a weekly SURPLUS of 1000kcal and has Mary gaining weight regardless of being so "good" Monday to Friday. The cycle repeats itself week after week and Mary can't understand why she is trying so hard yet the scale is going in the other direction when the answer is right there in front of her 👉🏼 weekend destruction. Just sayin 🤓
Image by @smurray_32 -

#weekendwarriors #eatg

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FOLLOW- @caloriecomparing
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🍔 FAST FOOD: DON’T BE FOOLED!!! 🍔
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🔥 First off, this post is by request and yes…. I know what you’re thinking 😜 and it’s ok! I’m probably thinking it right now too! But we don’t need to discuss that right now, because I’m just here to make a simple point… not about what the healthiest foods in the planet are, or the unhealthiest foods, but about context and understanding the details. So let’s chat, shall we?
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💁🏻‍♂️ The first point I want to make is this: just because something is deemed healthy by society does not mean it’s not loaded with calories. Do calories make it “bad”? Nope, that’s not what I’m saying either. BUT, there is a ‘price to pay’ for excess calorie consumption (assuming total calories for the day are exceeded) and that’s typically a nudge upward on the scale (or weight gain over time).
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🍔 Similarly, just because something is lower in calories does not make it inherently “healthy” — it just makes it lower in calories. Like in this example, the double cheeseburger and small fry, with a Diet Coke and kiddie ice cream cone has 200 less calories than the salad, fruit, parfait and the mango pineapple smoothie. It’s all relative to what’s inside.
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👉🏼 The real reason the meal on the left has 200+ more calories is because of the smoothie, so if you drop that you’ll be in good shape. However, the point I’m trying to make is that sometimes you simply need to take a closer look at the food choices you make day-to-day, and not just ‘go by the book’ that society is reading.
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🤓 My point? Optimal health is a combination of being a healthy bodyweight, in moderately good or great physical condition, enjoying yourself and the foods you eat, feeling good in your body and much, much more. So, that just goes to show that you can eat on both side of the infographic, just understand WHERE this is impacting your health and wellness, not just that it is.
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👍🏼 Maybe this post was a little esoteric lol, but I figured it would be a nice topic to throw around. Did you like it?Did you hate it? Let me know down below! Cheers!#l
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Credit- @maxweberfit -
#mcdonalds #fastfood #healthyfoodporn #eatwell #behealthy #frenchfries

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Don’t be afraid to start small! Small tweaks can really add up I promise you 😘 and you don’t need to wait till a Monday or a new year, you can start now 😃💪
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Candy 🍭 ➡️ Fruit 🍉 - People always ask me what’s a great option if you have a sweet tooth! Fruit of course. While candy has a crap ton of ingredients, processed sugar, food dyes & all the unhealthy junk you don’t want in your body, fruit has vitamins, minerals, fiber and is often loaded with water 💦
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Regular crackers ➡️ Flax crackers - While most crackers are nutrient deficient & include irritants like gluten or flour, flax crackers are packed with fiber, healthy fats & protein. That’s why they’ll leave you feeling more full than their flimsy counterparts 🙌
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Coffee creamers ➡️ coconut oil 🥥- Love your coffee creamy? Coconut oil is a great option over processed creamers with added sugars & ingredients. Simply just add your coffee with 1/2 to 1 tbsp coconut oil to a blender, blend it and it comes out super creamy! Add a packet of stevia for sweetness if you like 😋
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Credit- @meowmeix
#dietfood #dietplan #mealplan #eatwellbewell #eatbetter #goodfats #healthyeats #oliveoil #healthydiet #healthyfoodshare #healthyfoodideas #healthyfoodie #fitfood #fitfoodie #fitnessfood #healthyfats #healthyfoodie #fruit #mealprep #mealprepmonday #mealprepsunday #caloriecounting #superfood #healthysnack #coconut

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FOLLOW- @caloriecomparing

Let’s break the myth that you can’t have carbs after 6pm 😜
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💫 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!
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🥔 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.
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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
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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
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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 ❤️
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Credit- @meowmeix -
#carbs #healthycarbs #sweetpotato #mealprep #mealprepmonday #mealprepsunday #fitfood #cooking #fitspo #fitmeals #proteine #cleaneating #snacks #food #foodporn #healthyfood #gymfood #fastfood #fitfoodporn #cleaneats #macros #cleaneats #foodprep #foodforfuel #mealpreponfleek #snackideas #FoodDiary #healthysnack #caloriecounting #superfood

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💥100 CALORIES OF FRUIT💥
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🤗Fruit is one of my favorite things on the planet. Just behind coffee and chocolate , and maybe popcorn 😋
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🐱Fruit is packed with nutrients, and as you can see, it is calorie friendly too
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🍎But I hear from people that they avoid fruit because of the sugar-sugar is "bad for you" and sugar "makes you fat". That must mean that fruit is bad for you too, right?
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🍊Can we put this to rest once and for all? Unless your doctor has specifically told you to avoid fruit for some serious medical conditions, there is zero reason to avoid fruit. -
🍐In fact, fruit is so nutrient dense and calorie friendly, you should be including more of it in your diet then you probably are, and at this time of year with food seemingly everywhere, fruit can be a great way to keep your calories in check
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🍇 Pro Tip 1: Fruit makes a GREAT snack. Stock up on fresh fruit and keep a big 'ole bowl of it out within arms reach instead of the cookie jar. One small change is where it all starts
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🍇Pro Tip 2: Have you ever put grapes in the freezer and eaten them frozen? If not, that should move to the top of your bucket list. Soooo Good 😋
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🍉What is your favorite fruit?⬇️
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Credit- @susanniebergallfitness -
#fruitsalad #fruits #lowcarbdiet #low carbs #lowcalorie

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FOLLOW- @caloriecomparing
Today I’m sharing 6 of my personal favorite plant-based sources of protein 🌱💗 One of my #FitnessGoals over the past few months has been to build more lean muscle, and build my glutes 🍑 so I've been really focusing on consuming #food that can provide me with #vegan PROTEIN 💪🏼so that I'm not just relying on vegan protein powder & protein bars (YES, you CAN get a substantial amount of protein from plants !!! 🙌🏼)

If you’ve been following me for a while, then you know I am passionate about sharing #plantbased nutritional info & I do so at least once a week! So if you’re new to my page, be sure follow along & check back each week for all the good info!🌱💗 ALSO: If there is anything you want to know more about that you haven’t seen feel free to leave me a comment & I'll include it in a future spread! 😘👍🏼

PS: I LOVE when you guys repost and share my infographics (& other photos too!) but PLEASE if you're going to share on your own pages- you've got to give proper credit in the first part of your caption & tag me in the photo! It's the right thing to do! I work very hard on these!! Thank you for your support! 😘💗

Credit- @shaylaquinn

#whatveganseat #fitfood #cooking #fitspo #fitmeals #mealprepping #cleaneating #foodporn #healthyfood #gymfood #fastfood #fitfoodporn #cleaneats #macros #cleaneating #foodprep #foodforfuel #mealpreponfleek #fitfoodporn #snackideas #FoodDiary #caloriecounting #goodmoodfood #buzzfeast #whatIeatinaday

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FOLLOW- @caloriecomparing -
☕️ Starbucks Calorie Swap! ☕️
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💁🏻‍♂️ Morning! Need coffee? Same… I feel you… but what I don’t need is 570 calories in a beverage lol (despite the deliciousness).
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😋 Fortunately, there are delicious alternatives to the traditionally delicious, classic Starbucks beverages. For example, a nonfat caffé latte is just 170 calories with a pump of sugar-free vanilla, and tastes great! Plus, you’ll save some dolla-dolla bills when you order this as opposed to the Eggnog Latte, which clocks in at a whopping 570 cals lol. Insane right?!
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🤷🏻‍♂️ Now don’t get it twisted… time and place matters too! Sometimes, I WILL get the Eggnog Latte (or an equivalent) which is insanely calorie-dense. However, I don’t do this all the time, it’s important to understand that when in a calorie deficit with a fat loss goal, consuming liquid calories in any capacity (aside from your protein shake) is often a roadblock to progress.
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😄 So here’s my thoughts:
▪️ If you’re dialed on nutrition and you’re really pushing for some weight loss progress, make the swap and save the calories.
▪️ If you’re just trying to live your life and you don’t mind the 570 cals for an Eggnog Latte around the holiday time, then get the latte. Cause YOLO.
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🔥 My bottom line is this — everything (most things) in moderation. Just be aware of the choices you make, because one order at Starbucks versus another can be a 400 calorie difference, in just seconds. Go it?
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❤️ Thanks for reading! If you liked this post and want to see more Starbucks comparisons, comment “STARBUCKS!” below!
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👯‍♀️ BONUS POINTS 👯‍♀️
▪️ My Fitmas Gratitude Challenge is currently going on and if you want to get some bonus/brownie points, tag 1 coffee-loving friend below and use hashtag #fitmas! Cheers!!
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Credit- @maxweberfit
#eggnog

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FOLLOW- @caloriecomparing

What type of carbs should you eat before your workout? .
To be honest, it really doesn’t matter for most people, but if you’re deadly serious about your gains and you’re in for a long and intensive training session (1hr +) then in a nutshell you should combine fruit with any other carb source. Dextrose plus fruit works too. BTW you need to account for these calories if your goal is to lose weight.
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This great post by @iqphysique96 goes into way more depth. Take it away dude! - Most people know carbohydrates increase your performance. What people do not realize is that the type of carbohydrate you consume is an important nuance. And no, I do not mean complex vs. simple carbs. I am talking about glucose and fructose.⠀

Jeukendrup et al. showed that max exogenous carbohydrate oxidation of a single carbohydrate (e.g. glucose) is about 1.0 g/minute. This means you are getting the max benefit from consuming 60 g of carbs before a training session and no more [1].⠀

However, Jentjens et al. showed that the 1 g/min of carb oxidation is increased to about 1.3 g/min when you mix glucose and fructose. This means you get more energy during your training sessions by consuming glucose + fructose rather than just glucose. This is because glucose and fructose use different transporters to cross the intestinal lumen when being absorbed. Glucose uses the transporter SGLT1 while fructose uses GLUT5. If you only have glucose, the glucose molecules will compete to transport through SGLT1 [2].⠀

This theoretical support for mixing glucose and fructose was clinically supported in studies showing that consuming glucose and fructose improves performance such as in cycling [3].⠀

BOTTOM LINE:⠀
During long training sessions, you would benefit by consuming both glucose and fructose rather than just glucose. You can do this by having a bagel and banana before training, for example.⠀
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Credit- @iqphysique96
#carbs #preworkout

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REPOST @caloriecomparing

🔥 LIL TWEAKS = BIG DIFFERENCE 🔥
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💁🏻‍♂️ I’ll keep this short one and sweet…
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👌🏼 Making little tweaks in relation to the portion sizes of the foods you eat can have a BIG impact on your fitness progress (in either direction).
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📊 Whether your goal is to lose excess body fat (adjusting calorie dense foods down in portion size) or gain muscle in a bulk (adjusting calorie dense foods up in portion size), you can manipulate simple variables for better, more sustainable results.
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🔁 And in this example, it’s key to understand that you do NOT need to restrict yourself. You CAN enjoy the foods you love. You CAN have a steak and lose body fat. You CAN drink wine when dieting. You CAN live your live and do “fitness” at the same time. And this is so so so important to understand.
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🥗 In this example, adding more veggies to your plate to help fill you up is a great way to consume fewer total calories because you’ll need less of the calorie dense stuff (like steak and potatoes). The other thing you can do is simply drink more water. This a great tip for enjoying bigger meals — have water beforehand!
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😄 Plus, I want to be clear… sometimes, the meal on the left makes a lot of sense. This isn’t a “eat this, not that” post, it’s simply to showcase how portions can dictate total calories per meal, and how total calories per meal can lead to, or prevent fitness progress. Got it?
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Credit- @maxweberfit
#portioncontrol #portions #eatgood #eatgoodfeelgood #behealthy

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REPOST AND FOLLOW- @bodysmartfitness


🚶🚶‍♀Get Those Steps In 🚶🚶‍♀
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Here's where I see some advantages of increasing NEAT (non-exercise activity Thermogenesis) over something like HIIT training at times 🔥🔥
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Not that we're trying to dissuade you from doing HIIT, but we're just showing you there is another way of getting those calories burnt up without going to the gym and getting your ass stuck to a spin bike for 30mins 🚴‍♀🚴
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Know a friend who’s a cardio bunny? 🙄🐰 Tag them below ⬇️ FOLLOW- @bodysmartfitness

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#CutTheBS #BeBodySmart #10kSteps #cardioday #cardiotime

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FOLLOW @caloriecomparing

Do you feel like your doing everything right yet the scale just won’t seem to budge? If you’re frustrated with your fat loss progress, look to see if you’re making any of these mistakes.
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Licking extra peanut butter off the spoon, finishing the last few bites from your kid’s plate, or taking that free sample at the grocery store, while seemingly innocent, will cause calories to add up over time. Because BLTs aren’t part of a planned meal or snack, it’s easy to forget they even happened. If you just realized you’re guilty of this, take a week or two and really try not eating anything outside your planned meals and snacks.
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For many dieters, it’s easy to stay on track during the week, but come the weekend all bets are off. It doesn’t matter if you’re perfect Monday-Friday, if you overeat on the weekend, you can undo all the progress you made the days before.
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I hate to say it, but eating nothing but healthy foods doesn’t guarantee fat loss. Nuts and nut butters, olive and coconut oil, avocado, etc. while all good choices all pack a big caloric munch and need to be accounted for just as much as anything else.
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Portion distortion is a fat loss killer, especially when you’re trying to eyeball calorie dense foods like peanut butter. A heaping tablespoon instead ion a leveled one can be the difference in at least 50 extra calories.
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Strength training, not cardio, is the key to fat loss. Sure cardio burns some calories, but you’re spending house doing it, you’re body will adapt and start to burn fewer and fewer with each session. Lifting weights builds muscle, which will burn more calories throughout the day .
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Credit- @marcinevin -
#losefat #eatwell #losingweightfeelinggreat

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FOLLOW- @caloriecomparing

I just ate this bagel and according to multiple FiTnEsS MaGz, I'm two hours past the carb-curfew and will therefore have gained weight 🌝⠀⠀
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In truth, the carbs-after-6pm-will-make-you-put-on-weight thing is just another myth which we don't need in our lives.⠀⠀
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Not eating carbs at night may be a method which could result in weight-loss - but only by potentially eating LESS calories in general across that entire day. That's it; do not fear them (they have no perception of time.)⠀⠀
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If carbs were a sassy indirect meme, they would say; 'If you can't love me post-6pm, then you don't deserve me pre-6pm.' 💅💅💅 Basically - stop being mean to carbs, and start giving them the love they deserve. •
Credit- @thefashionfitnessfoodie
#carbcycling #carbs #carbohydrates #bagels

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FOLLOW @caloriecomparing

🥗 6 Calorie “Free” Veggies! 🥗
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🙌🏼 When I say the term “free” veggies, I’m not referring to veggies that have 0 calories. Sorry! But bare with me.
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🥒 I’m referring to veggies that are: 1️⃣ Low-calorie 2️⃣ High-volume 3️⃣ High-fiber 4️⃣ Require more energy to digest than other foods with the same number of calories.
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💚 Now, the reason I call them “free” veggies is because while they do contain calories, I don’t always track them in my macros. And, if you’re dialed in on your nutrition and making progress, you might not need to track them either… here’s why:
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🙉 I’ve never heard of someone not losing body fat (or gaining body fat) because they ate too much red onion. Have you? And while the calories exists, there so negligible in your daily routine that spending the 20 extra seconds to track 22 calories in 1/2 cup of red onion, or 14 calories in 1/2 cup tomato isn’t always necessary. Especially when you’re making progress.
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👍🏼 Plus, the other reason why I refer to them as “free” veggies with friends, online coaching clients, etc is because it incentives you to eat MORE of them! And seeing as veggies (micronutrients, vitamins and minerals) are often neglected, this is an easy way to get more food in your diet, save more time and feel less guilty about eating more!
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Credit- @maxweberfit
#veggies #veggieburger #lowcalorie #lowcarbs #eatgood

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🍔 EASY FAST FOOD FIX 🍔
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🚗 Sometimes you’re on the go-go-go and you don’t have the option to prep a nice healthy meal, or take the time to go anywhere other than fast food. I get it… it’s not optimal by any means, but it is reality for some of us. So instead of trying to avoid it, let’s discuss how you can make simple tweaks to your fast food order to stay on track as best as you can with your diet! Ready? Let’s dive in…
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❌ The first thing I’d like to mention is that just because you’re eating fast food doesn’t mean your entire day is fucked (excuse my language)! It just means that this meal might be a little higher in calories than what you planned, or a little higher in one macronutrient than another, but this doesn’t mean the meal can’t fit. So let’s get that understood first!
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👉🏼 Second, I’d like to mention that when eating fast food, there is AWLAYS a better option on the table (like you can see in the infographic above). Typically, grilled foods are better than fried foods when it comes to total calories, and avoiding liquid calories all together is another simple hack.
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😁 So, if you’re on your way to lunch, or dinner, and fast food is the only option, don’t stress it. Just do your best to make the meal fit, and have moderate control over total calories consumed. Got it?
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👏🏼 Plus, you’re human, so if you want to have fast food every now and then, do it. Just realize that it’s not optimal, probably not the healthiest choice you could be making, and it might not realllyyyyy be worth is as much as you think it will. Regardless, enjoy your life and do your best with what you can!
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🔥 Why? Because consistency trumps perfection!
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💁🏻‍♂️ Alright I hope this helps! If you have a suggestion for another post like this, throw it in the comments below! Cheers!

Credit- @maxweberfit
#fastfood #hamburgers #frenchfries #calories #caloriecounting #macros

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ONE PAN WONDER 🌟🥘🌟
A great idea for busy weekday evenings or convenient if you’re cooking👩🏻🍳👨🏻🍳 for the family or friends! Ingredients & Recipe:
Chicken, spaghetti, onions, pepper, tomatoes, oil, garlic.
Recipe: Pour the oil into a frying pan and put it on medium fire. Breast and vegetables are cut into cubes and put into a frying pan as shown in the video. Add salt, spices. We fill with boiling water (boiling water should cover vegetables). Close the lid and leave it for 10-15 minutes to stew on medium heat! ..stir pasta so that they do not stick. As the pasta is prepared, we add cherry tomatoes cut into halves cheese rubbed on the grater, and basil to taste!❤️
All credits to @zarema.rostov
#exercise #beforeandafter #chicken #iifym #dinner #weightlossjourney #lowcarb #inspiration #fit #slimmingworld #transformation #wholefoods #chef #weightloss #diet #nutrition #fitnessmotivation #fitness #fitfam #cleaneating #protein #recipe #healthylifestyle #healthyfood #healthy #bbg #eatclean #lifestyle #health

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📍HOW TO MAKE A FAT LOSS SALAD📍

Before I get too far into this, know that I'm NOT saying the ingredients/toppings on the left are "bad" or "unhealthy." If you're just wanting a nutritious meal and aren't concerned with weight loss, pretty much all salad ingredients & toppings are fair game.
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So if someone does have an issue with me recommending lower calorie salad ingredients & toppings, you can comment down below, but I’m ONLY going to respond if you start you comment with “DinkerDongSmorgasMcGee.” That’ll let me know you’ve ready the description of this post before sharing your criticism 🤓
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Now, back to the post...
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Salad is healthy. I think we can both agree on that. But when you're trying to lose weight and control your total calories, things change a bit...
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Reason being, there are a lot of "healthy ingredients" that you can add to your salad that come packed with a hell-of-a-lot of calories.
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Some of the most notable are high-calorie dressings, nuts, seeds, dried fruit, & full-fat cheese.
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Like I said, none of those things are necessarily bad for you. It's just a matter of them having a buttload of calories which *might* lead you to go over your calorie totals for the day (or at least take up a significant amount of your daily budget)
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When prepared correctly, salad can be nutritious but also low in calories, high in protein, and super filling at the same time. -
Here are some of my recommendations:
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✅ Use LEAN protein sources (high-protein, low-calories, all that good stuff)
✅ Opt for Low-Calorie Dressings (and make sure you're still measuring how much you use)
✅ Use Low-Calorie Toppings (this will add some crunch-factor and variety to the mix)
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What's your low-calorie fat loss salad go-to ingredients? Let me know below ⤵️

Credit- @cartergood ———
#cartergood #weightlossfood #weightlosscoach #weightloss #weightlossdiary #weightlosstips #nutritioncoach #nutrition #diet #dieting #dietfood #salad #salads #lowcalorie #lowcal #losingweight #fatloss #fit #fitness #fitnessfood #fitnessdiet #highprotein #saladdressing #saladbowl #healthysalad #healthydiet #healthyfood

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🍉 6 Low-Calorie Fruit 🍉
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😋 Some of my favorite foods are fruits! How about you? Not only are they absolutely delicious, but some of them are seriously low in calories (while providing adequate amounts of dietary fiber), making them fantastic snacks and choices throughout the day!
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🍑 Not only that, but fruits contain plenty of micronutrients (vitamins and minerals) which are essential components in any persons diet!
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💪🏼 Plus, because of the fructose (fruit sugar), fruit can be a great energy provider prior to a workout, or anytime during the day when you need a little pick-me-up.
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🙉 Oh, and yeah, there are plenty of *opinions* on sugar consumption (and some great research too), but that’s not the depth we’re diving into on this post, so, with that in mind, all things in moderation. Ok?
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🤔 Lastly, depending on how many calories you need in your diet, it probably makes sense to eat 2-3 servings of fruit per day.
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🍓 And my favorites include:
▪️ Blackberries (43 calories per 100g)
▪️ Strawberries (32 calories per 100g)
▪️ Peaches (39 calories per 100g)
▪️ Cantaloupe (34 calories per 100g)
▪️ Watermelon (30 calories per 100g)
▪️ Honeydew (36 calories per 100g)
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🔥 These are all awesome options because they’re so low-calorie, meaning you can eat more of them relative to other, higher-calorie foods. This makes these fruit great additions to any meal, and foods that’ll fill you up!

Credit- @maxweberfit
#fruitsalad #lowcarbdiet #lowcalories #lowcalorie

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High Protein brownie😍😍😍!!
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@lilbuffprotein
@lilbuffprotein -

Who loves brownies?!! 🙋🏼‍♂️
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Most brownies that you will find have super high fat and literally no protein, like the option on the right!

But what if you could have a protein packed brownie that tasted amazinnnnnnnng by...
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@lilbuffprotein
@lilbuffprotein
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Easy To Bake brownies that are packed in protein and lower in calories than your standard brownie.
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You can actually make this brownie a stable in your diet and be perfectly fine and healthy!!!
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Just Add 4 Ingredients that are very easy to find!

-Pumpkin purée, -Egg whites, -Cashew milk
-Cocoa powder
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@lilbuffprotein
@lilbuffprotein
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Read over 1000 reviews on our website
https://www.lilbuff.com/
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#brownies #lowcalorie #lowcalories #lowcarbdiet #lowcarbs #highprotein #healthychoice #highprotein

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Repost and make sure to follow my friends at @bodysmartfitness !!!!!

🙅🔥 WOMEN WEIGHT LIFTING MYTHS 🔥🙅
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🏋️‍♂ A lot of women still to this day believe they can't lift weights without getting 'Big or Bulky' (as if it was that simple) It's such a common belief when we speak to almost any woman about resistance training or weight lifting; it's one of the 1st things they say.
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🤷‍♀ There could be other reasons, such as being worried about getting injured in the gym or intimated about going in the weights area because it's the 'guys part of the gym'. Whatever your thoughts on the matter, here are some pretty solid reasons you should be lifting weights 💪
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💥 Look, lifting weights, being strong & feeling strong is super empowering! You shouldn't feel weird about doing it. I mean it's 2017, there has never been more women in the weights area, lifting weights & quite frankly kicking arse. Hell, most of the girls are out squatting the guys now a days and FUCK YES to that 🙋‍♀
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🐖 Let's set the bar here, building muscle takes time! A lot of time any of these girls you're comparing yourself to who lift weights have no doubt been lifting for 5+ years and guess what!? They want to look like that. Want to know something else? Go look through all of our Testimonials, they are all women, they all lift weights, do any of them look like body builders? 😅
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✅ Lifting weights has a ton of benefits for the mind & body. If you're still fighting against this narrative then it's time to break this belief you have, take action on some real resistance training and I promise you you'll never look back 🙋‍♀🙌
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#CutTheBS #BeBodySmart #fitnessbody #fitblogger - Follow us @bodysmartfitness

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