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  • Tips for females for leaning up this summer ☀️
.
TAG 🏷 a female & let’s educate
.
It’s that time of year & females (& males) start to think of summer coming up! Cue celebrity diets, quick fixes & training programs that helped (insert friends name here) lose 8kg in 2 weeks 🤦‍♂️
.
Even tho it’s not my area of interest I thought I would complete a post on my tips (evidence based & application) for females who want to get lean this summer;
.
1. Many leave the process to late & as such look for quick fixes ❌ personally I believe training should be apart of your life NOT a chore. You shouldn’t just train for summer but all year round ✔️ This way it’s easier to get into the shape you want every summer
.
2. Throw out the scales and focus on what you look like in the mirror and measurements 💯 I fucking hate what scales do for the female mindset 😖Your self worth is not dictated by a number moreover scales tell total weight (combination of fat & MUSCLE & water etc) LOSS. The best way to lean up is to strength train to add lean muscle mass! Why do we want more muscle ? The more muscle you have ⬆️💪 The higher your resting metabolic rate - meaning you expend more calories at rest to maintain the tissue. This is WHY you can increase weight on the scales but look better!
.
3. Strength training will be your #1 focus to build muscle & strength. Focusing on just “cardio” (aerobic exercise) & low calorie consumption might help you lose weight on the scales BUT you become skinny fat due to muscle wastage (& your body being in a constant catabolic - break down state)
.
4. The holy grail of leaning up comes down to what you put in your mouth! Calories in vs calories OUT! Now it would make sense we would want a calorie deficit - meaning we want to expend more calories than we consume to lean up ✔️ Nutrition is 80% of the battle & depending who you talk to will have different % (training vs diet)
.
5. Please, please stop 🛑 buying these stupid fuck - #fitspo cookie cutter programs (diet & training) from that chick with 1 million + followers (because followers = qualification in any degree these days),has good genetics, is photogenic & can work angles/understands paint/adobe ⬇️
  • @coachwoodford Profile picture

    @coachwoodford

    Woodford Sport Science Consulting

    Tips for females for leaning up this summer ☀️
    .
    TAG 🏷 a female & let’s educate
    .
    It’s that time of year & females (& males) start to think of summer coming up! Cue celebrity diets, quick fixes & training programs that helped (insert friends name here) lose 8kg in 2 weeks 🤦‍♂️
    .
    Even tho it’s not my area of interest I thought I would complete a post on my tips (evidence based & application) for females who want to get lean this summer;
    .
    1. Many leave the process to late & as such look for quick fixes ❌ personally I believe training should be apart of your life NOT a chore. You shouldn’t just train for summer but all year round ✔️ This way it’s easier to get into the shape you want every summer
    .
    2. Throw out the scales and focus on what you look like in the mirror and measurements 💯 I fucking hate what scales do for the female mindset 😖Your self worth is not dictated by a number moreover scales tell total weight (combination of fat & MUSCLE & water etc) LOSS. The best way to lean up is to strength train to add lean muscle mass! Why do we want more muscle ? The more muscle you have ⬆️💪 The higher your resting metabolic rate - meaning you expend more calories at rest to maintain the tissue. This is WHY you can increase weight on the scales but look better!
    .
    3. Strength training will be your #1 focus to build muscle & strength. Focusing on just “cardio” (aerobic exercise) & low calorie consumption might help you lose weight on the scales BUT you become skinny fat due to muscle wastage (& your body being in a constant catabolic - break down state)
    .
    4. The holy grail of leaning up comes down to what you put in your mouth! Calories in vs calories OUT! Now it would make sense we would want a calorie deficit - meaning we want to expend more calories than we consume to lean up ✔️ Nutrition is 80% of the battle & depending who you talk to will have different % (training vs diet)
    .
    5. Please, please stop 🛑 buying these stupid fuck - #fitspo cookie cutter programs (diet & training) from that chick with 1 million + followers (because followers = qualification in any degree these days),has good genetics, is photogenic & can work angles/understands paint/adobe ⬇️

  •  34  8  38 minutes ago
  • I recently ventured to the ice-cream aisle to scout out something delicious for after dinner and was blown away by the variety of “Low Calorie” ice-creams now available. Most of these lower calorie ice-creams are sold in pint sizes very similar to that of Ben & Jerry’s with clever marketing that boldly states the amount of calories per pint rather than serve, providing you with guilt free justification to eat the entire tub.

There are definitely some great options among them and I’ve chosen a few of the popular ones to look a little closer at to evaluate what type of sweeteners they are using and what their macronutrient profiles looks like comparatively per 100g. Its important to compare foods per 100g because serving sizes differ greatly. 
If you are anti “artificial sweeteners” or bursting at the seams to explain to me that artificial sweeteners cause insulin resistance, sensitivity or an absurd insulin response than please stop reading here as most evidence is fairly inconclusive surrounding these claims & I do not know enough to give you a conclusive or accurate answer. 
1. Ben and Jerry’s is the only product here that does not use any sugar alcohols as a sweetener, opting for sugar and corn syrup solids (concentrated corn syrup to less < 10% water), this explains why it yields the most calories per 100g. 
2. The Streets Blue Ribbon ice-cream has used a  blend of erythritol (4 carbon sugar alcohol) and stevia (sweetener derived from a plant) as sweeteners, as well as corn syrup & maltodextrin (a polysaccharide used as a food additive). Maltodextrin, listed as the second ingredient, yields 4 calories per gram like any other carbohydrate thus bumping up the carb content per 100g.

3. Halo top has used erythritol & stevia to enhance sweetness as well as molasses, and cane sugar which explains why it has a comparatively higher carbohydrate concentrate per 100g. 
4. The FroPro has also opted for erythritol, xylitol (5 carbon sugar alcohol) and stevia, no sugar has been added (besides the sugars in the milk) explaining why it yields the comparatively lowest carbohydrate content per 100g. 
#diet #nutrition #nutritionmyth #marketing #nutritionist #evidence
  • @jasminehowardnutrition Profile picture

    @jasminehowardnutrition

    I recently ventured to the ice-cream aisle to scout out something delicious for after dinner and was blown away by the variety of “Low Calorie” ice-creams now available. Most of these lower calorie ice-creams are sold in pint sizes very similar to that of Ben & Jerry’s with clever marketing that boldly states the amount of calories per pint rather than serve, providing you with guilt free justification to eat the entire tub.

    There are definitely some great options among them and I’ve chosen a few of the popular ones to look a little closer at to evaluate what type of sweeteners they are using and what their macronutrient profiles looks like comparatively per 100g. Its important to compare foods per 100g because serving sizes differ greatly.
    If you are anti “artificial sweeteners” or bursting at the seams to explain to me that artificial sweeteners cause insulin resistance, sensitivity or an absurd insulin response than please stop reading here as most evidence is fairly inconclusive surrounding these claims & I do not know enough to give you a conclusive or accurate answer.
    1. Ben and Jerry’s is the only product here that does not use any sugar alcohols as a sweetener, opting for sugar and corn syrup solids (concentrated corn syrup to less < 10% water), this explains why it yields the most calories per 100g.
    2. The Streets Blue Ribbon ice-cream has used a blend of erythritol (4 carbon sugar alcohol) and stevia (sweetener derived from a plant) as sweeteners, as well as corn syrup & maltodextrin (a polysaccharide used as a food additive). Maltodextrin, listed as the second ingredient, yields 4 calories per gram like any other carbohydrate thus bumping up the carb content per 100g.

    3. Halo top has used erythritol & stevia to enhance sweetness as well as molasses, and cane sugar which explains why it has a comparatively higher carbohydrate concentrate per 100g.
    4. The FroPro has also opted for erythritol, xylitol (5 carbon sugar alcohol) and stevia, no sugar has been added (besides the sugars in the milk) explaining why it yields the comparatively lowest carbohydrate content per 100g.
    #diet #nutrition #nutritionmyth #marketing #nutritionist #evidence

  •  3  3  47 minutes ago
  • The greatest trick the devil ever played was convincing people their lives had to do a complete 180 to see results. The truth is - small, simple changes are going to be the key to your long term success.⠀⠀⁠
⠀⁠
The very first thing to do to start seeing results, is focus on 4-6 small, seemingly meaningless changes they can make in their daily routine. And without fail, help you see results. Why? Because these small changes are sustainable and breed bigger changes.⠀⠀⁠
⠀⁠
Take a can of coke - give or take it has 140 calories. If you were to swap the 2 cans you drink a day for two of our Heart & Hydration sticks (no calories) you're straight away saving 280 calories. What has changed in your day to day life? Virtually nothing if you mix it with our soda maker. Depending on your intake, those 280 saved calories could actually bring some results. You see these results and it builds momentum to make other changes. ⠀⠀⁠
⠀⠀⁠
When you make small, gradual changes over time you barely notice them. They don't feel like work, yet you see results. When it feels easy, why would you give it up? The 6 examples above are some of the things I get my clients to change - drinking more water, protein with each meal, keep your food the same but smaller portions etc. ⠀⠀⁠
⠀⠀⁠
You don't have to go big or go home. It took time for you to gain the weight, it'll take time to lose it - so use that time to do it right!⠀⠀⁠
⠀⁠
If you're interested in more help to bring you even more success with your body goals just shoot me a DM to learn more!⁠
⁠
⁠
⁠
⁠
#caloriedeficit #weightloss #nutritionplan #healthyfood #buildmuscle #fats #healthylife #carbs #protein #eatprotein #healthycarbs #buildingmuscle #proteinsources #healthyfats #proteins #fatloss #proteinfood #musclegain #calorie #hardgainer #caloriecount #massgainer #dietplan #nutrition #musclebuilding #diet
  • @alli_irene_carlson Profile picture

    @alli_irene_carlson

    The greatest trick the devil ever played was convincing people their lives had to do a complete 180 to see results. The truth is - small, simple changes are going to be the key to your long term success.⠀⠀⁠
    ⠀⁠
    The very first thing to do to start seeing results, is focus on 4-6 small, seemingly meaningless changes they can make in their daily routine. And without fail, help you see results. Why? Because these small changes are sustainable and breed bigger changes.⠀⠀⁠
    ⠀⁠
    Take a can of coke - give or take it has 140 calories. If you were to swap the 2 cans you drink a day for two of our Heart & Hydration sticks (no calories) you're straight away saving 280 calories. What has changed in your day to day life? Virtually nothing if you mix it with our soda maker. Depending on your intake, those 280 saved calories could actually bring some results. You see these results and it builds momentum to make other changes. ⠀⠀⁠
    ⠀⠀⁠
    When you make small, gradual changes over time you barely notice them. They don't feel like work, yet you see results. When it feels easy, why would you give it up? The 6 examples above are some of the things I get my clients to change - drinking more water, protein with each meal, keep your food the same but smaller portions etc. ⠀⠀⁠
    ⠀⠀⁠
    You don't have to go big or go home. It took time for you to gain the weight, it'll take time to lose it - so use that time to do it right!⠀⠀⁠
    ⠀⁠
    If you're interested in more help to bring you even more success with your body goals just shoot me a DM to learn more!⁠
    ⁠
    ⁠
    ⁠
    ⁠
    #caloriedeficit #weightloss #nutritionplan #healthyfood #buildmuscle #fats #healthylife #carbs #protein #eatprotein #healthycarbs #buildingmuscle #proteinsources #healthyfats #proteins #fatloss #proteinfood #musclegain #calorie #hardgainer #caloriecount #massgainer #dietplan #nutrition #musclebuilding #diet

  •  356  0  1 hour ago
  • 💥WHEN TO STOP DIETING💥
-
-
-
Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
-
-
-
Knowing how to diet can be frustrating. There is so much information out there! Keto? Intermittent fasting? Paleo?
-
Different diets work for different people - find what works for you.
-
If weight loss is your goal, knowing when to stop dieting can also be a struggle.
-
What? You thought you were just going to diet in perpetuity?
-
Nah, sister. Don’t do it. While there are certainly factors each individual must consider - including how much weight you have to lose - you need to consider taking a diet break after about 12 weeks. This especially holds true if you are trying to lose somewhere between 10-30 pounds. If you have more weight to lose, you could probably very well diet for longer and be fine.
-
Other signs you might need to take a diet break include very low energy levels as well as your workout performance suffering.
-
I also wouldn’t recommend trying to diet and gain muscle concurrently - as this is a virtually impossible combination. Like trying to ride 2 🐴 with one 🍑. Pick one thing to focus on, and go after it.
-
If you are going through a period of high stress in your life - whether it be a divorce, losing a job, financial troubles, etc. - I wouldn’t pile more stress on top of that by dieting concurrently. Remember - dieting is a stress to the body.
-
And, let’s get serious - do you really want to diet during the holidays? Sure, you can do it if it’s not a big deal for you to do so, but otherwise I’m a bigger fan of enjoying friends, family & food and going into maintenance mode.
-
No, I”m not recommending you binge for a month. You still need to be mindful. But the holidays can be a great time to build some muscle with a little extra caloric intake.
-
I hope this helps you as much as it has helped my clients.
-
-
-
Tag a friend who could benefit from this information👇
-
-
-
#diet #dieting #diettips #holidays #christmas #fitnesstips #trainingtips #calorie #calories #caloriecounting #countingcalories #caloriedeficit #healthtips #nutritiontips #weightloss #weightlosstips #fatloss #losingweight #losingfat @newtofitnessgirl
  • @latinosensc Profile picture

    @latinosensc

    💥WHEN TO STOP DIETING💥
    -
    -
    -
    Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
    -
    -
    -
    Knowing how to diet can be frustrating. There is so much information out there! Keto? Intermittent fasting? Paleo?
    -
    Different diets work for different people - find what works for you.
    -
    If weight loss is your goal, knowing when to stop dieting can also be a struggle.
    -
    What? You thought you were just going to diet in perpetuity?
    -
    Nah, sister. Don’t do it. While there are certainly factors each individual must consider - including how much weight you have to lose - you need to consider taking a diet break after about 12 weeks. This especially holds true if you are trying to lose somewhere between 10-30 pounds. If you have more weight to lose, you could probably very well diet for longer and be fine.
    -
    Other signs you might need to take a diet break include very low energy levels as well as your workout performance suffering.
    -
    I also wouldn’t recommend trying to diet and gain muscle concurrently - as this is a virtually impossible combination. Like trying to ride 2 🐴 with one 🍑. Pick one thing to focus on, and go after it.
    -
    If you are going through a period of high stress in your life - whether it be a divorce, losing a job, financial troubles, etc. - I wouldn’t pile more stress on top of that by dieting concurrently. Remember - dieting is a stress to the body.
    -
    And, let’s get serious - do you really want to diet during the holidays? Sure, you can do it if it’s not a big deal for you to do so, but otherwise I’m a bigger fan of enjoying friends, family & food and going into maintenance mode.
    -
    No, I”m not recommending you binge for a month. You still need to be mindful. But the holidays can be a great time to build some muscle with a little extra caloric intake.
    -
    I hope this helps you as much as it has helped my clients.
    -
    -
    -
    Tag a friend who could benefit from this information👇
    -
    -
    -
    #diet #dieting #diettips #holidays #christmas #fitnesstips #trainingtips #calorie #calories #caloriecounting #countingcalories #caloriedeficit #healthtips #nutritiontips #weightloss #weightlosstips #fatloss #losingweight #losingfat @newtofitnessgirl

  •  1  0  2 hours ago
  • "You can still enjoy that glass of wine in the evening"
-
I was on the phone with a new client yesterday, and he mentioned he likes to have a glass of wine as he winds down for the day. I could tell he thought he would have to give that up on my program
-
I had already given him his nutrition targets that he would need to follow to achieve his goals. I explained that within these targets, he had "flex calories" each day that he could use on his fave treats. A nice Cabernet included
-
When you eat plenty of nutritious foods while controlling calories and getting plenty of protein, you can enjoy this kind of flexibility and still make amazing progress
-
It can almost make it feel like you're not dieting
-
Keeping your results is the hardest part of any transformation. Any diet that makes that harder than it needs to be probably isn't worth following in the first place. When you start slashing your favorite foods from your diet to try to lose weight, not only will you likely fall off the diet but that weight will be regained in the long run
-
That's the beauty of a lifestyle approach to transforming your body. It works, and not just for a few weeks or months, but for life. It takes discipline and hard work, but it can be enjoyable even while you're in a deficit and burning unwanted fat
-
Don't fall prey to the quick fixes and fads. There is a better way
-
Cheers❤️,
Marcus
-
-
If you’re serious about sculpting your body for life while still enjoying tacos and cocktails, apply for online coaching through the link in my bio or by DMing me “I’m interested”
-
-
Free 7 day fat loss email course: link in my bio
-
-
#weightlosstips #fatlosstips #calories #calorie #diet #diets #dieting #flexibledieting #losefat #fatloss #toned #toningup #sculpted #strong #muscle #buildmuscle #transformation #abs
  • @marcus__rice Profile picture

    @marcus__rice

    Westminster, Colorado

    "You can still enjoy that glass of wine in the evening"
    -
    I was on the phone with a new client yesterday, and he mentioned he likes to have a glass of wine as he winds down for the day. I could tell he thought he would have to give that up on my program
    -
    I had already given him his nutrition targets that he would need to follow to achieve his goals. I explained that within these targets, he had "flex calories" each day that he could use on his fave treats. A nice Cabernet included
    -
    When you eat plenty of nutritious foods while controlling calories and getting plenty of protein, you can enjoy this kind of flexibility and still make amazing progress
    -
    It can almost make it feel like you're not dieting
    -
    Keeping your results is the hardest part of any transformation. Any diet that makes that harder than it needs to be probably isn't worth following in the first place. When you start slashing your favorite foods from your diet to try to lose weight, not only will you likely fall off the diet but that weight will be regained in the long run
    -
    That's the beauty of a lifestyle approach to transforming your body. It works, and not just for a few weeks or months, but for life. It takes discipline and hard work, but it can be enjoyable even while you're in a deficit and burning unwanted fat
    -
    Don't fall prey to the quick fixes and fads. There is a better way
    -
    Cheers❤️,
    Marcus
    -
    -
    If you’re serious about sculpting your body for life while still enjoying tacos and cocktails, apply for online coaching through the link in my bio or by DMing me “I’m interested”
    -
    -
    Free 7 day fat loss email course: link in my bio
    -
    -
    #weightlosstips #fatlosstips #calories #calorie #diet #diets #dieting #flexibledieting #losefat #fatloss #toned #toningup #sculpted #strong #muscle #buildmuscle #transformation #abs

  •  280  7  2 hours ago
  • Long read but could be worth it... You need to realise that a calorie is a unit of measure, just like a kilogram. So yes one calorie is in fact one calorie but then why do we categorise calories if they are all “equal”. A calorie is a measurement of energy released when our bodies digest food or drink. The more calories we consume, the more energy our bodies are provided with. Think of it like filling up your car, the more fuel you put in the further your car will be able to travel. Staying with this theme if you start with an empty tank and fill it up then your car will be able to travel from point A to point B as it has “energy” but if you don’t use all the fuel by the time you’ve got to point B then you’ll have excess fuel and the car will weigh more than when you set off. This is the same as our bodies, if we consume a large amount of calories and then don’t use enough energy to burn all these calories off we will be left with an excess amount, which is where our bodies store the extra energy as body fat (known as being in a calorie surplus) and if this surplus is carried on over a period of time we will gain weight.

Now why are calories categorised? Well the reasoning behind this is because our bodies process and use each category differently and each category builds up a different amount of calories.

Carbohydrates are referred to as the energy macronutrient and our bodies breakdown and convert this category into energy (glucose) which allows our bodies to run, gives us energy and supports daily functions. (One gram of carbohydrates = 4 calories)

Protein is referred to as the building block macronutrient. We use this category for muscle growth or repair, helps us preserve lean muscle and it also allows our body to create hormones and enzymes essential to our body. We can also use protein as a reserve energy source when we have exhausted our energy stores. (One gram of protein = 4 calories)

Fats help the body function, absorb certain vitamins and are also used as an energy reserve by our bodies converting fat into glucose which we then use as energy. (One gram of fat = 9 calories)

#GetFit #FitFam #FitLife #Follow #FitnessAddict #fitness #calorie
  • @robiemarshallpt Profile picture

    @robiemarshallpt

    Long read but could be worth it... You need to realise that a calorie is a unit of measure, just like a kilogram. So yes one calorie is in fact one calorie but then why do we categorise calories if they are all “equal”. A calorie is a measurement of energy released when our bodies digest food or drink. The more calories we consume, the more energy our bodies are provided with. Think of it like filling up your car, the more fuel you put in the further your car will be able to travel. Staying with this theme if you start with an empty tank and fill it up then your car will be able to travel from point A to point B as it has “energy” but if you don’t use all the fuel by the time you’ve got to point B then you’ll have excess fuel and the car will weigh more than when you set off. This is the same as our bodies, if we consume a large amount of calories and then don’t use enough energy to burn all these calories off we will be left with an excess amount, which is where our bodies store the extra energy as body fat (known as being in a calorie surplus) and if this surplus is carried on over a period of time we will gain weight.

    Now why are calories categorised? Well the reasoning behind this is because our bodies process and use each category differently and each category builds up a different amount of calories.

    Carbohydrates are referred to as the energy macronutrient and our bodies breakdown and convert this category into energy (glucose) which allows our bodies to run, gives us energy and supports daily functions. (One gram of carbohydrates = 4 calories)

    Protein is referred to as the building block macronutrient. We use this category for muscle growth or repair, helps us preserve lean muscle and it also allows our body to create hormones and enzymes essential to our body. We can also use protein as a reserve energy source when we have exhausted our energy stores. (One gram of protein = 4 calories)

    Fats help the body function, absorb certain vitamins and are also used as an energy reserve by our bodies converting fat into glucose which we then use as energy. (One gram of fat = 9 calories)

    #GetFit #FitFam #FitLife #Follow #FitnessAddict #fitness #calorie

  •  3  0  3 hours ago
  • 𝚀𝚞𝚒 𝚙𝚎𝚞𝚝 𝚝𝚎́𝚖𝚘𝚒𝚐𝚗𝚎𝚛 !?😂🤣😂
  • @fit_225 Profile picture

    @fit_225

    𝚀𝚞𝚒 𝚙𝚎𝚞𝚝 𝚝𝚎́𝚖𝚘𝚒𝚐𝚗𝚎𝚛 !?😂🤣😂

  •  37  7  3 hours ago
  • Rimettersi in forma a settembre: 4 REGOLE FONDAMENTALI

Settembre è arrivato! E con lui i buoni propositi del rimettersi in forma.

Settembre è un po' come gennaio, un momento per fare bilanci e stabilire nuovi obiettivi.

Ma in quanti effettivamente ci riescono? .

Anche se non sei andata da nessuna parte e magari hai lavorato, la tua mente ha sentito  l’odore della vacanza lasciandosi andare un po' di più: qualche aperitivo extra nelle calde serate estive, una cena fuori in più del solito, per non parlare poi dei gelati! 
A settembre le persone che vogliono rimettersi in forma spesso non ci riescono e abbandonano subito ogni buon proposito, perché dopo un lungo periodo di libertà si fatica a rimettersi in riga, .
Come fare allora?

Il segreto è più semplice di quello che puoi pensare e sta nel permettersi di cominciare lentamente...e non volere tutto e subito! .
Mandami un messaggio  per conoscere le 4 regole fondamentali, hai tutto il tempo di arrivare a Natale in super forma!!! .
👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇
  • @_torna.a.piacerti_ Profile picture

    @_torna.a.piacerti_

    Rimettersi in forma a settembre: 4 REGOLE FONDAMENTALI

    Settembre è arrivato! E con lui i buoni propositi del rimettersi in forma.

    Settembre è un po' come gennaio, un momento per fare bilanci e stabilire nuovi obiettivi.

    Ma in quanti effettivamente ci riescono? .

    Anche se non sei andata da nessuna parte e magari hai lavorato, la tua mente ha sentito  l’odore della vacanza lasciandosi andare un po' di più: qualche aperitivo extra nelle calde serate estive, una cena fuori in più del solito, per non parlare poi dei gelati!
    A settembre le persone che vogliono rimettersi in forma spesso non ci riescono e abbandonano subito ogni buon proposito, perché dopo un lungo periodo di libertà si fatica a rimettersi in riga, .
    Come fare allora?

    Il segreto è più semplice di quello che puoi pensare e sta nel permettersi di cominciare lentamente...e non volere tutto e subito! .
    Mandami un messaggio per conoscere le 4 regole fondamentali, hai tutto il tempo di arrivare a Natale in super forma!!! .
    👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇

  •  10  1  4 hours ago
  • 💥WHEN TO STOP DIETING💥
-
-
-
Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
-
-
-
Knowing how to diet can be frustrating. There is so much information out there! Keto? Intermittent fasting? Paleo?
-
Different diets work for different people - find what works for you.
-
If weight loss is your goal, knowing when to stop dieting can also be a struggle.
-
What? You thought you were just going to diet in perpetuity?
-
Nah, sister. Don’t do it. While there are certainly factors each individual must consider - including how much weight you have to lose - you need to consider taking a diet break after about 12 weeks. This especially holds true if you are trying to lose somewhere between 10-30 pounds. If you have more weight to lose, you could probably very well diet for longer and be fine.
-
Other signs you might need to take a diet break include very low energy levels as well as your workout performance suffering.
-
I also wouldn’t recommend trying to diet and gain muscle concurrently - as this is a virtually impossible combination. Like trying to ride 2 🐴 with one 🍑. Pick one thing to focus on, and go after it.
-
If you are going through a period of high stress in your life - whether it be a divorce, losing a job, financial troubles, etc. - I wouldn’t pile more stress on top of that by dieting concurrently. Remember - dieting is a stress to the body.
-
And, let’s get serious - do you really want to diet during the holidays? Sure, you can do it if it’s not a big deal for you to do so, but otherwise I’m a bigger fan of enjoying friends, family & food and going into maintenance mode.
-
No, I”m not recommending you binge for a month. You still need to be mindful. But the holidays can be a great time to build some muscle with a little extra caloric intake.
-
I hope this helps you as much as it has helped my clients.
-
-
-
Tag a friend who could benefit from this information👇
-
-
-
#diet #dieting #diettips #holidays #christmas #fitnesstips #trainingtips #calorie #calories #caloriecounting #countingcalories #caloriedeficit #healthtips #nutritiontips #weightloss #weightlosstips #fatloss #losingweight #losingfat @newtofitnessgirl
  • @newtofitnessgirl Profile picture

    @newtofitnessgirl

    💥WHEN TO STOP DIETING💥
    -
    -
    -
    Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
    -
    -
    -
    Knowing how to diet can be frustrating. There is so much information out there! Keto? Intermittent fasting? Paleo?
    -
    Different diets work for different people - find what works for you.
    -
    If weight loss is your goal, knowing when to stop dieting can also be a struggle.
    -
    What? You thought you were just going to diet in perpetuity?
    -
    Nah, sister. Don’t do it. While there are certainly factors each individual must consider - including how much weight you have to lose - you need to consider taking a diet break after about 12 weeks. This especially holds true if you are trying to lose somewhere between 10-30 pounds. If you have more weight to lose, you could probably very well diet for longer and be fine.
    -
    Other signs you might need to take a diet break include very low energy levels as well as your workout performance suffering.
    -
    I also wouldn’t recommend trying to diet and gain muscle concurrently - as this is a virtually impossible combination. Like trying to ride 2 🐴 with one 🍑. Pick one thing to focus on, and go after it.
    -
    If you are going through a period of high stress in your life - whether it be a divorce, losing a job, financial troubles, etc. - I wouldn’t pile more stress on top of that by dieting concurrently. Remember - dieting is a stress to the body.
    -
    And, let’s get serious - do you really want to diet during the holidays? Sure, you can do it if it’s not a big deal for you to do so, but otherwise I’m a bigger fan of enjoying friends, family & food and going into maintenance mode.
    -
    No, I”m not recommending you binge for a month. You still need to be mindful. But the holidays can be a great time to build some muscle with a little extra caloric intake.
    -
    I hope this helps you as much as it has helped my clients.
    -
    -
    -
    Tag a friend who could benefit from this information👇
    -
    -
    -
    #diet #dieting #diettips #holidays #christmas #fitnesstips #trainingtips #calorie #calories #caloriecounting #countingcalories #caloriedeficit #healthtips #nutritiontips #weightloss #weightlosstips #fatloss #losingweight #losingfat @newtofitnessgirl

  •  4  0  6 hours ago
  • 💥WHEN TO STOP DIETING💥
-
-
-
Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
-
-
-
Knowing how to diet can be frustrating. There is so much information out there! Keto? Intermittent fasting? Paleo?
-
Different diets work for different people - find what works for you.
-
If weight loss is your goal, knowing when to stop dieting can also be a struggle.
-
What? You thought you were just going to diet in perpetuity?
-
Nah, sister. Don’t do it. While there are certainly factors each individual must consider - including how much weight you have to lose - you need to consider taking a diet break after about 12 weeks. This especially holds true if you are trying to lose somewhere between 10-30 pounds. If you have more weight to lose, you could probably very well diet for longer and be fine.
-
Other signs you might need to take a diet break include very low energy levels as well as your workout performance suffering.
-
I also wouldn’t recommend trying to diet and gain muscle concurrently - as this is a virtually impossible combination. Like trying to ride 2 🐴 with one 🍑. Pick one thing to focus on, and go after it.
-
If you are going through a period of high stress in your life - whether it be a divorce, losing a job, financial troubles, etc. - I wouldn’t pile more stress on top of that by dieting concurrently. Remember - dieting is a stress to the body.
-
And, let’s get serious - do you really want to diet during the holidays? Sure, you can do it if it’s not a big deal for you to do so, but otherwise I’m a bigger fan of enjoying friends, family & food and going into maintenance mode.
-
No, I”m not recommending you binge for a month. You still need to be mindful. But the holidays can be a great time to build some muscle with a little extra caloric intake.
-
I hope this helps you as much as it has helped my clients.
-
-
-
Tag a friend who could benefit from this information👇
-
-
-
#diet #dieting #diettips #holidays #christmas #fitnesstips #trainingtips #calorie #calories #caloriecounting #countingcalories #caloriedeficit #healthtips #nutritiontips #weightloss #weightlosstips #fatloss #losingweight #losingfat @newtofitnessgirl
  • @latinosincharleston Profile picture

    @latinosincharleston

    💥WHEN TO STOP DIETING💥
    -
    -
    -
    Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
    -
    -
    -
    Knowing how to diet can be frustrating. There is so much information out there! Keto? Intermittent fasting? Paleo?
    -
    Different diets work for different people - find what works for you.
    -
    If weight loss is your goal, knowing when to stop dieting can also be a struggle.
    -
    What? You thought you were just going to diet in perpetuity?
    -
    Nah, sister. Don’t do it. While there are certainly factors each individual must consider - including how much weight you have to lose - you need to consider taking a diet break after about 12 weeks. This especially holds true if you are trying to lose somewhere between 10-30 pounds. If you have more weight to lose, you could probably very well diet for longer and be fine.
    -
    Other signs you might need to take a diet break include very low energy levels as well as your workout performance suffering.
    -
    I also wouldn’t recommend trying to diet and gain muscle concurrently - as this is a virtually impossible combination. Like trying to ride 2 🐴 with one 🍑. Pick one thing to focus on, and go after it.
    -
    If you are going through a period of high stress in your life - whether it be a divorce, losing a job, financial troubles, etc. - I wouldn’t pile more stress on top of that by dieting concurrently. Remember - dieting is a stress to the body.
    -
    And, let’s get serious - do you really want to diet during the holidays? Sure, you can do it if it’s not a big deal for you to do so, but otherwise I’m a bigger fan of enjoying friends, family & food and going into maintenance mode.
    -
    No, I”m not recommending you binge for a month. You still need to be mindful. But the holidays can be a great time to build some muscle with a little extra caloric intake.
    -
    I hope this helps you as much as it has helped my clients.
    -
    -
    -
    Tag a friend who could benefit from this information👇
    -
    -
    -
    #diet #dieting #diettips #holidays #christmas #fitnesstips #trainingtips #calorie #calories #caloriecounting #countingcalories #caloriedeficit #healthtips #nutritiontips #weightloss #weightlosstips #fatloss #losingweight #losingfat @newtofitnessgirl

  •  4  0  6 hours ago

Top #calorie Posts

  • ⠀
Tag a mashed potato lover in the comments 👇🏼 because who doesn’t love creamy mashed potatoes?! ⠀
There is absolutely nothing wrong with regular mashed potatoes, the recipe on the left is something I make! I do however LOVE experimenting with foods to make them more nutrient dense!
⠀
My theory is, if you are going to have something more frequently, why not try and make it more nutritious? Especially if it tastes just as good!
⠀
Now your probably thinking ok she’s added cauliflower to the potatoes! That’s a bit predictable isn’t it?
⠀
No cauliflower was touched in the making of this mash! I’ve used cannellini beans! The addition of cannellini provides the dish with extra fibre, including resistant starch and more protein!
⠀ ⠀ ⠀ ⠀
Protein and fibre are known to promote fullness and satiety! You likely won’t be able to eat as large a portion either because of this. So you get the volume but with more nutrients - fibre and protein. This also lowers the GI of the potatoes!
⠀
This isn’t a low carb recipe, the modified version provides slightly more carbs than the original

What is different is the fat content which has been modified which in turn has the greatest impact on the energy density (calorie load) of the dish. The cannellini beans replace the butter and/or cream usually added to make mashed potato!
⠀
I promise you, if you give this a go you will be pleasantly surprised by the taste and texture! The colour isn’t as ‘white’ because of the addition of the stock, but BOY Is the flavour DELISH! ⠀
⠀
INGREDIENTS 
2 large potatoes ~ 600g
2-3 cloves garlic, minced 
1/2-1 tbsp EVOO 
1 x400g can cannellini/butter beans
1/4 cup stock of choice
⠀ ⠀ ⠀ ⠀
METHOD 
1. Place peeled and diced potatoes in a saucepan with boiling water over medium heat. Boil until tender.
2. Drain potatoes and allow to cool
3. Heat oil in a pan over medium high, add garlic and sauté until fragrant.
4. Add beans, stock and simmer for 2 mins. Season with salt & pepper.
5. Blitz bean mixture until smooth.
6. Mash the potatoes using a potato ricer or potato masher. 
7. Once mashed add the bean purée and mix until combined!
⠀
Serves: 4 (>1/2 cup per serve)
✔️vegan friendly
⠀
  • @thesavvydietitian Profile picture

    @thesavvydietitian

    Perth, Western Australia


    Tag a mashed potato lover in the comments 👇🏼 because who doesn’t love creamy mashed potatoes?! ⠀
    There is absolutely nothing wrong with regular mashed potatoes, the recipe on the left is something I make! I do however LOVE experimenting with foods to make them more nutrient dense!

    My theory is, if you are going to have something more frequently, why not try and make it more nutritious? Especially if it tastes just as good!

    Now your probably thinking ok she’s added cauliflower to the potatoes! That’s a bit predictable isn’t it?

    No cauliflower was touched in the making of this mash! I’ve used cannellini beans! The addition of cannellini provides the dish with extra fibre, including resistant starch and more protein!
    ⠀ ⠀ ⠀ ⠀
    Protein and fibre are known to promote fullness and satiety! You likely won’t be able to eat as large a portion either because of this. So you get the volume but with more nutrients - fibre and protein. This also lowers the GI of the potatoes!

    This isn’t a low carb recipe, the modified version provides slightly more carbs than the original

    What is different is the fat content which has been modified which in turn has the greatest impact on the energy density (calorie load) of the dish. The cannellini beans replace the butter and/or cream usually added to make mashed potato!

    I promise you, if you give this a go you will be pleasantly surprised by the taste and texture! The colour isn’t as ‘white’ because of the addition of the stock, but BOY Is the flavour DELISH! ⠀

    INGREDIENTS
    2 large potatoes ~ 600g
    2-3 cloves garlic, minced
    1/2-1 tbsp EVOO
    1 x400g can cannellini/butter beans
    1/4 cup stock of choice
    ⠀ ⠀ ⠀ ⠀
    METHOD
    1. Place peeled and diced potatoes in a saucepan with boiling water over medium heat. Boil until tender.
    2. Drain potatoes and allow to cool
    3. Heat oil in a pan over medium high, add garlic and sauté until fragrant.
    4. Add beans, stock and simmer for 2 mins. Season with salt & pepper.
    5. Blitz bean mixture until smooth.
    6. Mash the potatoes using a potato ricer or potato masher.
    7. Once mashed add the bean purée and mix until combined!

    Serves: 4 (>1/2 cup per serve)
    ✔️vegan friendly

  •  2,057  101  17 September, 2019