#thefffeed

32 posts

TOP POSTS

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 than carbs or protein. 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 @thefffeed #theFFFeed

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
-
(p.s. JUST NOTICED - AS IF @theFFFeed IS AT ALMOST 1k FOLLOWERS IN LIKE 3 DAYS. 😅😅😅😅)

Fatloss Food vs. Fattening Food 🍩🍏⠀

Firstly soz for the crude labels. (It's just to make a point.)⠀

I'm a firm advocate of everything in moderation, no matter what my fitness goal might be. Fat-loss, muscle-gain, maintenance or no-goal-whatsoever 🙌⠀

Because it's in our nature to want to give things labels, it can be really hard to see food without associating it as 'good', 'bad', 'healthy', 'unhealthy'. It also doesn't help when the media is constantly reinforcing this in order to get more clicks (hi coconut-oil gate 🌝)⠀

No single food will cause weight-gain. Eating more calories than you're expending constantly over a period of time will do this.⠀

Equally, no single food will cause weight-loss. Eating less calories than you're expending constantly over a period of time will do this.⠀

Of course, we still need to understand different foods have different nutritional values beyond calories which can impact your weight. For example, you're more likely to 'over-eat' on cake than chickpeas (if you're a sane human being) lol.⠀

But I believe the restricting yourself of foods you enjoy will ultimately always lead to binging. So just eat all the things you love in moderation. (Sorry I know it's the most unsexy word but let's learn to love it.)⠀

This post was inspired by @mybetter_self's post on 'fat-burning foods' last month 💕 Check out her profile - she's a total babe. And she's French.⠀

Anyway. I hope dis makes sense 💪⠀

#theFFF @thefffeed #theFFFeed

The OG has arrived. Spot the difference 🔍⠀

Each side has the same amount of food but the left side has 550 calories less than the right.⠀

I know I say the same shit every post but let's get my lil disclaimers out the way first because they're important:⠀

1. I'm v. v. v. aware calories don't necessarily mean 'healthy'.⠀
2. However if you're looking for weight-loss/gain having an awareness will help.⠀
3. Each day of food is just an example and not what you should necessarily aim for.⠀

So let's talk differences;⠀
- OJ = Reduced Sugar vs 'Normal'⠀
- Porridge Almond Milk = Unsweetened vs Sweetened⠀
- Salad Dressing = Light vs. 'Normal'⠀
- Oil to Bake Potato = Light vs. Olive Oil⠀
- Tuna Mayo = Light vs. 'Normal'⠀
- Beef = 5% fat vs. 12% fat⠀
- Oil to Cook Veg = Light vs. Olive Oil⠀
- Yoghurt = 0% Fage vs. 2% Fage⠀

This is just to show you don't have to necessarily eat less food. Small swaps can make a big difference 🙌

(And yes I eat chocolate bars. The kind you get from a newsagents. And still consider myself 'healthy' 💕)⠀ Left side:⠀

Breakfast:⠀
- 40g Oats⠀
- 3 Strawberries⠀
+ 200ml Unsweetened Almond Milk⠀
+ 225ml Reduce Sugar Orange Juice⠀

Lunch:⠀
- 1 Potato⠀
- 100g Salad⠀
- 1 tin Tuna⠀
+ 15ml Light Caesar Dressing⠀
+ Frylight Spray⠀
+ 1 tbsp Lighter Light Mayo⠀

Dinner:⠀
- 125g Golden Veg Rice⠀
- 80g Mushrooms⠀
- 60g Peas⠀
- 100g Chopped Tomatoes⠀
+ 125g 5% Fat Beef⠀
+ Frylight Spray⠀

Desert:⠀
- 150g Apple + Grapes⠀
+ 0% Fage Greek Yoghurt⠀

Snacks:⠀
- 30g Almonds⠀
- 1 Chocolate bar⠀
+ 3 Mini Babybel Lights⠀


Right Side:⠀

Breakfast:⠀
- 40g Oats⠀
- 3 Strawberries⠀
+ 200ml Sweetened Almond Milk⠀
+ 225ml Orange Juice⠀

Lunch:⠀
- 1 Potato⠀
- 100g Salad⠀
- 1 tin Tuna⠀
+ 15ml Caesar Dressing⠀
+ 0.5 tbsp Olive Oil⠀
+ 1 tbsp Mayo⠀

Dinner:⠀
- 125g Golden Veg Rice⠀
- 80g Mushrooms⠀
- 60g Peas⠀
- 100g Chopped Tomatoes⠀
+ 125g 12% Fat Beef⠀
+ 1 tbsp Olive Oil⠀

Desert:⠀
- 150g Apple + Grapes⠀
+ Fage Greek Yoghurt⠀

Snacks:⠀
- 30g Almonds⠀
- 1 Chocolate bar⠀
+ 3 Mini Babybels⠀

#theFFF #theFFFeed @theFFFeed

Protein Porridge vs. Protein Porridge 💪⠀

Neither of these bowls are 'good' or 'bad'.⠀
Neither of these ingredients are 'good' or 'bad'.⠀
They are just bowls of oats with different toppings.⠀

Both bowls have different calorie totals.⠀
Both bowls have different macronutrient values.⠀
Which one you might go for depends on your goal.⠀

Why you might pick the left bowl:⠀
1. Your goal is weight-loss and this will help you reach a sensible calorie deficit.⠀
2. Your goal is weight-gain but the remainder of your diet for the day will meet your total requirements.⠀
3. The micronutrient value.⠀
4. You just wanna eat it.⠀

Why you might pick the right bowl:⠀
1. Your goal is weight-gain and this will help you reach a sensible calorie surplus.⠀
2. Your goal is weight-loss but the remainder of your diet for the day will meet your total requirements.⠀
3. The micronutrient value.⠀
4. You just wanna eat it.⠀

Calories aren't the sole indicator of 'health'. This is subjective term. How many calories you consume and how many you use through activity is an important part of weight management but there any many other things to consider 💪⠀

So just do you 💕⠀


Left bowl:⠀
- 40g oats⠀
- 1 scoop protein⠀
- 250ml almond milk⠀
- 60g blueberries⠀
- 60g raspberries⠀
- 15g manuka honey⠀

Right bowl:⠀
- 40g oats⠀
- 1 scoop protein⠀
- 250ml almond milk⠀
- 1 banana⠀
- 4 dates⠀
- 20g almond butter⠀

#theFFF #theFFFeed @thefffeed

A handful of Almonds vs. A packet of Fruit Pastels 🍬⠀

Both snacks have the same calories. Which one would you pick?⠀

Occasionally I’m the left hand, but mostly I’m the right hand. (I know, shocking. A person who considers themselves into health and fitness eats sweets - and is openly talking about it on social media.) 🌝🌝🌝⠀

You see, although I’m fully aware that a handful of almonds contains lots of wonderful nutrients that would keep me fuller for longer, some days (no matter whether I’m looking to gain, maintain or lose weight) I’ll choose to eat sweets or a chocolate bar as a snack 💪⠀

Why? Because when the majority of my diet has consisted of well-balanced food that’s full of micronutrients, I have no issue eating something thats less so just because I love the taste of it. This is just a personal choice. Cutting out things I love isn’t realistic for me so I always squeeze something sweet into my days (all whilst still sticking to my calorie/macro/micro targets.)⠀

Many would choose the almonds for the nutritional value or the flavour - which is totally fine. Many would choose the almonds because even though they'd prefer Fruit Pastels, almonds would make them feel more ‘on track’ mentally - which again, is totally fine 💕⠀

I’m not glorifying sweets, or almonds for that matter. I’m glorifying knowing what’s in the food you’re eating, and make educated decisions based on your own values. And I value food that’s good for my body and good for my soul.⠀

‘Healthy' to me is exactly what I make it. And Fruit Pastels (in moderation) make me happy which I believe contributes largely to my overall health 🙌⠀

#theFFF #theFFFeed @thefffeed

Peanut butter on Toast vs Peanut Butter on Toast 🍞⠀

Both are made from one slice of the same bread, both have a spread of the same peanut butter on top. However one side is roughly 150 calories more than to the other.⠀

I bladdy love a bit of PB but it can be super easy to accidentally-on-purpose spread half a jar on a piece of toast lol (I've been there 🌝) Because nut butters are high fat, they tend to be high in calories. WHICH IS ABSOLUTELY FINE GUYS. It's just something to bare in mind if weight-loss (or weight-gain) is your goal. Weighing out yo PB is a good method of managing this.⠀

Left Slice:⠀
- 1 slice of Hovis Wholemeal Bread (88 kcal)⠀
- 15g Peanut Butter (94 kcal)⠀

Right Slice:⠀
- 1 slice of Hovis Wholemeal Bread (88 kcal)⠀
- 40g Peanut Butter (250 kcal)⠀

As you know from my recent posts, I'm about enjoying ALL ze food and there is nothing I cut out of my diet that I like the taste of - no matter my goal. Learning how to manage portion sizes has allowed me to achieve this! I hope this helps my fellow PB addicts out there. I got chu. 😏😏😏⠀

#theFFF #theFFFeed @thefffeed

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 #theFFFeed @thefffeed

I used to think liquid calories didn’t count. Don’t get me wrong, when I’m on a night out the calories in my gin and tonics aren’t exactly at the forefront of my mind BUT day-to-day (when I’m not up in da klub 🍾) I prefer to eat my calories rather than drink them.
-
It’s often surprising how many calories are in coffees and hot drinks - a large Starbucks Flat White is 290 calories and a latte is 300. If weight-loss is your goal, a simple swap like ordering a white americano instead will save you 250 calories 💪 If you did this everyday, you’d save 1,750 calories across a week which will have a great impact for such a small change. (AND you still get to walk around with your name on a Starbucks cup 😏)
-
Simple swaps and daily habits FTW 🙌
-
#theFFF #theFFFeed @thefffeed

MOST RECENT

Yep looks the same right?! Check je macros #tjebbenijpelspt #Repost @thefffeed (@get_repost)
・・・
The OG has arrived. Spot the difference 🔍⠀

Each side has the same amount of food but the left side has 550 calories less than the right.⠀

I know I say the same shit every post but let's get my lil disclaimers out the way first because they're important:⠀

1. I'm v. v. v. aware calories don't necessarily mean 'healthy'.⠀
2. However if you're looking for weight-loss/gain having an awareness will help.⠀
3. Each day of food is just an example and not what you should necessarily aim for.⠀

So let's talk differences;⠀
- OJ = Reduced Sugar vs 'Normal'⠀
- Porridge Almond Milk = Unsweetened vs Sweetened⠀
- Salad Dressing = Light vs. 'Normal'⠀
- Oil to Bake Potato = Light vs. Olive Oil⠀
- Tuna Mayo = Light vs. 'Normal'⠀
- Beef = 5% fat vs. 12% fat⠀
- Oil to Cook Veg = Light vs. Olive Oil⠀
- Yoghurt = 0% Fage vs. 2% Fage⠀

This is just to show you don't have to necessarily eat less food. Small swaps can make a big difference 🙌

(And yes I eat chocolate bars. The kind you get from a newsagents. And still consider myself 'healthy' 💕)⠀ Left side:⠀

Breakfast:⠀
- 40g Oats⠀
- 3 Strawberries⠀
+ 200ml Unsweetened Almond Milk⠀
+ 225ml Reduce Sugar Orange Juice⠀

Lunch:⠀
- 1 Potato⠀
- 100g Salad⠀
- 1 tin Tuna⠀
+ 15ml Light Caesar Dressing⠀
+ Frylight Spray⠀
+ 1 tbsp Lighter Light Mayo⠀

Dinner:⠀
- 125g Golden Veg Rice⠀
- 80g Mushrooms⠀
- 60g Peas⠀
- 100g Chopped Tomatoes⠀
+ 125g 5% Fat Beef⠀
+ Frylight Spray⠀

Desert:⠀
- 150g Apple + Grapes⠀
+ 0% Fage Greek Yoghurt⠀

Snacks:⠀
- 30g Almonds⠀
- 1 Chocolate bar⠀
+ 3 Mini Babybel Lights⠀


Right Side:⠀

Breakfast:⠀
- 40g Oats⠀
- 3 Strawberries⠀
+ 200ml Sweetened Almond Milk⠀
+ 225ml Orange Juice⠀

Lunch:⠀
- 1 Potato⠀
- 100g Salad⠀
- 1 tin Tuna⠀
+ 15ml Caesar Dressing⠀
+ 0.5 tbsp Olive Oil⠀
+ 1 tbsp Mayo⠀

Dinner:⠀
- 125g Golden Veg Rice⠀
- 80g Mushrooms⠀
- 60g Peas⠀
- 100g Chopped Tomatoes⠀
+ 125g 12% Fat Beef⠀
+ 1 tbsp Olive Oil⠀

Desert:⠀
- 150g Apple + Grapes⠀
+ Fage Greek Yoghurt⠀

Snacks:⠀
- 30g Almonds⠀
- 1 Chocolate bar⠀
+ 3 Mini Babybels⠀

#theFFF #theFFFeed @thefashionfitnessfoodie

Peanut butter on Toast vs Peanut Butter on Toast 🍞⠀

Both are made from one slice of the same bread, both have a spread of the same peanut butter on top. However one side is roughly 150 calories more than to the other.⠀

I bladdy love a bit of PB but it can be super easy to accidentally-on-purpose spread half a jar on a piece of toast lol (I've been there 🌝) Because nut butters are high fat, they tend to be high in calories. WHICH IS ABSOLUTELY FINE GUYS. It's just something to bare in mind if weight-loss (or weight-gain) is your goal. Weighing out yo PB is a good method of managing this.⠀

Left Slice:⠀
- 1 slice of Hovis Wholemeal Bread (88 kcal)⠀
- 15g Peanut Butter (94 kcal)⠀

Right Slice:⠀
- 1 slice of Hovis Wholemeal Bread (88 kcal)⠀
- 40g Peanut Butter (250 kcal)⠀

As you know from my recent posts, I'm about enjoying ALL ze food and there is nothing I cut out of my diet that I like the taste of - no matter my goal. Learning how to manage portion sizes has allowed me to achieve this! I hope this helps my fellow PB addicts out there. I got chu. 😏😏😏⠀

#theFFF #theFFFeed @thefffeed

Protein Porridge vs. Protein Porridge 💪⠀

Neither of these bowls are 'good' or 'bad'.⠀
Neither of these ingredients are 'good' or 'bad'.⠀
They are just bowls of oats with different toppings.⠀

Both bowls have different calorie totals.⠀
Both bowls have different macronutrient values.⠀
Which one you might go for depends on your goal.⠀

Why you might pick the left bowl:⠀
1. Your goal is weight-loss and this will help you reach a sensible calorie deficit.⠀
2. Your goal is weight-gain but the remainder of your diet for the day will meet your total requirements.⠀
3. The micronutrient value.⠀
4. You just wanna eat it.⠀

Why you might pick the right bowl:⠀
1. Your goal is weight-gain and this will help you reach a sensible calorie surplus.⠀
2. Your goal is weight-loss but the remainder of your diet for the day will meet your total requirements.⠀
3. The micronutrient value.⠀
4. You just wanna eat it.⠀

Calories aren't the sole indicator of 'health'. This is subjective term. How many calories you consume and how many you use through activity is an important part of weight management but there any many other things to consider 💪⠀

So just do you 💕⠀


Left bowl:⠀
- 40g oats⠀
- 1 scoop protein⠀
- 250ml almond milk⠀
- 60g blueberries⠀
- 60g raspberries⠀
- 15g manuka honey⠀

Right bowl:⠀
- 40g oats⠀
- 1 scoop protein⠀
- 250ml almond milk⠀
- 1 banana⠀
- 4 dates⠀
- 20g almond butter⠀

#theFFF #theFFFeed @thefffeed

Toast and butter vs. Toast and butter 🍞
-
The difference being 96 calories and a couple of pats of butter.
-
This is a more extreme example (one would hope) because the thought of THIS level of butter makes me feel super weird lol. But this is just to show you how it can all add up.
-
When you're trying to get a little leaner you don't need to cut out foods you enjoy. Small tweaks to your portion control across an entire day can make a significant impact 💪
-
(If you eat this level of buttery toast you are something else and pls comment below so I know you exist 😂💕)
-
#theFFFeed @thefashionfitnessfoodie

I just had to repost this! This is basically what it's all about.....#Repost from @thefashionfitnessfoodie with @regram.app ... The OG has arrived. Spot the difference 🔍⠀

Each side has the same amount of food but the left side has 550 calories less than the right.⠀

I know I say the same shit every post but let's get my lil disclaimers out the way first because they're important:⠀

1. I'm v. v. v. aware calories don't necessarily mean 'healthy'.⠀
2. However if you're looking for weight-loss/gain having an awareness will help.⠀
3. Each day of food is just an example and not what you should necessarily aim for.⠀

So let's talk differences;⠀
- OJ = Reduced Sugar vs 'Normal'⠀
- Porridge Almond Milk = Unsweetened vs Sweetened⠀
- Salad Dressing = Light vs. 'Normal'⠀
- Oil to Bake Potato = Light vs. Olive Oil⠀
- Tuna Mayo = Light vs. 'Normal'⠀
- Beef = 5% fat vs. 12% fat⠀
- Oil to Cook Veg = Light vs. Olive Oil⠀
- Yoghurt = 0% Fage vs. 2% Fage⠀

This is just to show you don't have to necessarily eat less food. Small swaps can make a big difference 🙌

(And yes I eat chocolate bars. The kind you get from a newsagents. And still consider myself 'healthy' 💕)⠀ Left side:⠀

Breakfast:⠀
- 40g Oats⠀
- 3 Strawberries⠀
+ 200ml Unsweetened Almond Milk⠀
+ 225ml Reduce Sugar Orange Juice⠀

Lunch:⠀
- 1 Potato⠀
- 100g Salad⠀
- 1 tin Tuna⠀
+ 15ml Light Caesar Dressing⠀
+ Frylight Spray⠀
+ 1 tbsp Lighter Light Mayo⠀

Dinner:⠀
- 125g Golden Veg Rice⠀
- 80g Mushrooms⠀
- 60g Peas⠀
- 100g Chopped Tomatoes⠀
+ 125g 5% Fat Beef⠀
+ Frylight Spray⠀

Desert:⠀
- 150g Apple + Grapes⠀
+ 0% Fage Greek Yoghurt⠀

Snacks:⠀
- 30g Almonds⠀
- 1 Chocolate bar⠀
+ 3 Mini Babybel Lights⠀


Right Side:⠀

Breakfast:⠀
- 40g Oats⠀
- 3 Strawberries⠀
+ 200ml Sweetened Almond Milk⠀
+ 225ml Orange Juice⠀

Lunch:⠀
- 1 Potato⠀
- 100g Salad⠀
- 1 tin Tuna⠀
+ 15ml Caesar Dressing⠀
+ 0.5 tbsp Olive Oil⠀
+ 1 tbsp Mayo⠀

Dinner:⠀
- 125g Golden Veg Rice⠀
- 80g Mushrooms⠀
- 60g Peas⠀
- 100g Chopped Tomatoes⠀
+ 125g 12% Fat Beef⠀
+ 1 tbsp Olive Oil⠀

Desert:⠀
- 150g Apple + Grapes⠀
+ Fage Greek Yoghurt⠀

Snacks:⠀
- 30g Almonds⠀
- 1 Chocolate bar⠀
+ 3 Mini Babybels⠀

#theFFF #theFFFeed @theFFFeed

@Regrann from @thefashionfitnessfoodie - The OG has arrived. Spot the difference 🔍⠀

Each side has the same amount of food but the left side has 550 calories less than the right.⠀

I know I say the same shit every post but let's get my lil disclaimers out the way first because they're important:⠀

1. I'm v. v. v. aware calories don't necessarily mean 'healthy'.⠀
2. However if you're looking for weight-loss/gain having an awareness will help.⠀
3. Each day of food is just an example and not what you should necessarily aim for.⠀

So let's talk differences;⠀
- OJ = Reduced Sugar vs 'Normal'⠀
- Porridge Almond Milk = Unsweetened vs Sweetened⠀
- Salad Dressing = Light vs. 'Normal'⠀
- Oil to Bake Potato = Light vs. Olive Oil⠀
- Tuna Mayo = Light vs. 'Normal'⠀
- Beef = 5% fat vs. 12% fat⠀
- Oil to Cook Veg = Light vs. Olive Oil⠀
- Yoghurt = 0% Fage vs. 2% Fage⠀

This is just to show you don't have to necessarily eat less food. Small swaps can make a big difference 🙌

(And yes I eat chocolate bars. The kind you get from a newsagents. And still consider myself 'healthy' 💕)⠀ Left side:⠀

Breakfast:⠀
- 40g Oats⠀
- 3 Strawberries⠀
+ 200ml Unsweetened Almond Milk⠀
+ 225ml Reduce Sugar Orange Juice⠀

Lunch:⠀
- 1 Potato⠀
- 100g Salad⠀
- 1 tin Tuna⠀
+ 15ml Light Caesar Dressing⠀
+ Frylight Spray⠀
+ 1 tbsp Lighter Light Mayo⠀

Dinner:⠀
- 125g Golden Veg Rice⠀
- 80g Mushrooms⠀
- 60g Peas⠀
- 100g Chopped Tomatoes⠀
+ 125g 5% Fat Beef⠀
+ Frylight Spray⠀

Desert:⠀
- 150g Apple + Grapes⠀
+ 0% Fage Greek Yoghurt⠀

Snacks:⠀
- 30g Almonds⠀
- 1 Chocolate bar⠀
+ 3 Mini Babybel Lights⠀


Right Side:⠀

Breakfast:⠀
- 40g Oats⠀
- 3 Strawberries⠀
+ 200ml Sweetened Almond Milk⠀
+ 225ml Orange Juice⠀

Lunch:⠀
- 1 Potato⠀
- 100g Salad⠀
- 1 tin Tuna⠀
+ 15ml Caesar Dressing⠀
+ 0.5 tbsp Olive Oil⠀
+ 1 tbsp Mayo⠀

Dinner:⠀
- 125g Golden Veg Rice⠀
- 80g Mushrooms⠀
- 60g Peas⠀
- 100g Chopped Tomatoes⠀
+ 125g 12% Fat Beef⠀
+ 1 tbsp Olive Oil⠀

Desert:⠀
- 150g Apple + Grapes⠀
+ Fage Greek Yoghurt⠀

Snacks:⠀
- 30g Almonds⠀
- 1 Chocolate bar⠀
+ 3 Mini Babybels⠀

#theFFF #theFFFeed @theFFFeed - #regrann

Weetabix vs. Protein Weetabix 🥄⠀

I bloody love Weetabix but I'm calling BS on this for two reasons:⠀

1. There are 3.1 grams of protein difference between two normal Weetabix and two protein Weetabix. To put this into perspective, I aim to eat at least 100g per day. So the difference between the two types is just 3.1% max of my daily protein target lol 🙄 Of course, other's will have lower requirements, but certainly not low enough for 3.1g to be a significant difference.⠀

2. They've literally slapped the word 'Protein' on it to sell more packs because it's a buzzword. And the protein pack is 50p more expensive than the normal pack. So you're paying a whole 50p for just 3.1g protein more per serving which is basically cray to me. (Gal be on a budget and ain't got no time for such expenses.)⠀

So to conclude:⠀
- If you want a high protein breakfast, maybe go for something else.⠀
- If you just bloody love a bitta Weetabix, ignore everything I've just said and go eat dat Weetabix.⠀

(Alternatively, you could just pour 250ml of some skimmed milk over the normal, cheaper type for 13g protein per serving 🌝🌝🌝)⠀

Okay bye.⠀

P.s. Weetabix if you're reading this I'm not mad, I'm just disappointed. Love u still 💕

#theFFF #theFFFeed @thefffeed -
#fitness #fitspo #breakfast #cereal #healthy #comparison #foodie #lunch #kcal #kcals #calories #calorie #macro #iifym #health #transformation #yummy #protein

150ml Gin & Slimline Tonic vs. 150ml White Wine 🥂⠀

So I’m not really a casual drinker - I’m very much GO HARD OR GO HOME lol 💁🏼 I probably go out and get suitably drunk once or twice a month. This has nothing to do with being all #fitness, I'd just rather go for dinner most of the time than slam jagerbombz in Shoreditch.⠀

Alcohol has calories (as much as we don't gaf after a few units 😏), and they can add up pretty quickly on a night out depending on what you drink. If you're a regular drinker, something as simple as swapping your white wine for a Gin and Diet tonic could slice your potential calorie intake by over half 🙌 Just something to bear in mind if you’re watching your intake 💕⠀

P.s. I genuinely used to pre-drink a bottle of white wine at Uni. Was i okay?⠀

P.p.s. Did you know alcohol is it's own macronutrient? 😏⠀

#theFFF #theFFFeed @thefffeed

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 #theFFFeed @thefffeed

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 💁)
-
#theFFF #theFFFeed @thefffeed

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 💔)
#theFFF #theFFFeed @thefffeed

What Twix Consider One Serving vs. Real Life 🍫

On the front of this package, it says ‘125 calories per serving’. You’d expect one serving be the whole bar right because no-one of sound mind would eat HALF a Twix right? Well Twix disagree. Apparently one finger is one serving. Which is preeeeeetty wild.
-
Recommended servings sizes are very general at best and don’t accommodate to the individual person or their specific goals, including weight-loss and weight-gain.
-
If you’re being more mindful of your calories, this is a prime example of why it’s important to read the labels properly and not just what it says in large font on the front. I mean OF COURSE you’re going to eat the whole god damn thing, but it’s just good to know exactly what that equates to.
-
And yes, I eat Twix's - even when I’m working towards a fat-loss goal. I just make sure it compliments the rest of my diet for the day… BOTH sides of it.
-
#theFFF #theFFFeed @thefffeed

Most Popular Instagram Hashtags