Nommé « The FFFeed », le compte Instagram de Lucy Mountain déconstruit complètement toutes nos idées reçues sur les apports caloriques de la nourriture que l’on ingère. Grâce à elle, vous changerez peut-être vos habitudes alimentaires en vous octroyant des petits plaisirs plus souvent.
Car les images parlent d’elles-mêmes. À travers ses photos, Lucy démonte parfaitement les mythes liés à la nourriture et ses apports caloriques. Par exemple, une poignée de chips de pommes de terre est moins calorique qu’une poignée de chips de légumes. Fou, non? La star anglaise du fitness a expliqué son concept au site Metro: « Mon but, c’est de démontrer qu’aucun aliment n’est bon ou mauvais en soi. J’ai envie de libérer les gens et de leur dire qu’ils ont le droit de manger ce dont ils ont envie tout en conservant une attitude saine par rapport à la nourriture ».
Effectivement, le nombre de calories ne définit pas le caractère sain d’un aliment. De même que les « bons » et « mauvais » gras ou sucres n’ont pas forcément d’impact sur le nombre de calories. Un coup d’œil aux comparaisons ci-dessous devrait vous convaincre. Vous pourriez sembler un peu surpris devant certaines assiettes parfaitement identiques. Lucy Mountain explique que la seule différence est la matière grasse utilisée pour la préparation. Un apport en gras qui peut changer radicalement la ration calorique de nos plats.
Aucun aliment entraîne un gain de poids. Par contre, tout aliment consommé en excès peut en entraîner. Manger une tablette de chocolat par exemple, si on mange sainement le reste de la journée ne va pas rendre la chose mauvaise pour la santé ».
Conclusion? Vous pouvez manger de tout avec modération. Et certains choix peuvent avoir une grande incidence sur vos apports journaliers, comme le montrent les photos ci-dessous:
20g of cashews vs 40g of cashews 💪 ⠀ Both are technically a ‘handful’ but there are twice as many calories in the right than in the left. Portion-sizing can be super hard to get your head around at first, especially when you don’t want to track or weigh your food. But getting familiar with the best portion size according to your personal goal and what it looks like will massively help you get there quicker 💪⠀ ⠀ If your goal is fatloss specifically, creating a caloric deficit is essential. This doesn’t mean restriction and this doesn’t mean cutting anything out. It just means being a little more MINDFUL of what you’re putting in your body (your diet) and how much energy you’re expending out (activity) 💫 And because nuts often come in large snack bags and are considered a ‘health food’, it’s so easy to eat over 500 calories of nuts in one sitting, which could potentially put you in a calories surplus.⠀ ⠀ So if you’re trying to get a little leaner, maybe the left side would be better for you. If you’re trying to gain weight, maybe the right side would be better for you. If you just bladdy love cashew nuts, maybe both sides in one big nutty mouthful would be better for you 💁💅 ⠀ Not everyone wants to count calories and thats absolutely fine. But just having an awareness of whats in your food when you’ve got a goal in mind should really help you! I hope you guys found this useful 💕 ⠀ #FFFoodForThought #theFFF⠀
Water vs Water 💦 ⠀⠀ ⠀⠀ These 'Touch of Fruit' guys totally got me a couple of months ago when I focusing on trying to get a little bit leaner. I just didn't expect my water to have calories, I felt so betrayed lol.⠀⠀ ⠀⠀ 150 is majorly minor in the grand scheme of things but this is something potentially worth being aware of if:⠀⠀ 1. You're being mindful of your calories for weightloss/weightgain.⠀⠀ 2. You think the Touch Of Fruit is going to taste good. It doesn't. It's like painfully weak juice – the kind your mum would pour for you when you were little. Sorry Volvic.⠀⠀ ⠀⠀ Happy Sunday babies.⠀⠀ ⠀⠀ #theFFF
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
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. 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 @thefashionfitnessfoodie
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⠀ ⠀ #FFFoodForThought #theFFF
Salt and Vinegar Crisps vs Vegetable Crisps 🥔⠀ ⠀ Each of these bowls contain 1 bag (40g) of crisps. The bowl on the left are salt and vinegar, the bowl on the right are mixed root vegetable.⠀ ⠀ Although the difference in calories is pretty minuscule, you’d expect the vegetable crisps to be considerably less calories right? This is just another little reminder that often there’s not much difference between the product marketed as the ‘healthy alternative’ and the real thing. So go for the thing you actually WANT to eat 🙌⠀ ⠀ Although there are many different aspects that describe ‘healthy’ (yes – it IS subjective), such as salt content, micro-nutrient value and how that food makes them feel, calories play a fundamental part in weight management. This post isn’t to say 'TRACK EVERYTHANG, TRACK THAT DAMN CUCUMBER’, it’s more about looking at your diet within the context of a whole day – and eating the damn salt and vinegar crisps if that’s want you actually want.⠀ ⠀ I want this and all my comparison posts to give encourage freedom with your food choices, not restriction. When 80% of my diet within a day is full of adequate micros and macros, i will ALWAYS eat food I love purely for taste. Because life. Ygm. 💁🏼⠀ ⠀ (All crisps are vegetable crisps 🌝)⠀ ⠀ Which side are you guys going for?⠀ ⠀ ⠀ *Crisps from Co-Op Irresistible range* – #FFFoodForThought #theFFF
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
Avocado Salad vs Avocado Salad 🥑⠀ ⠀ Both are the same size, both come with avocado, cheese, croutons and dressing. However the bowl on the right is almost 300 calories more than the bowl on the left.⠀ ⠀ It's easy to look at a salad and just think 'it's just a salad' -⠀ but small variations in the toppings and dressings can dramatically change the nutritional value.⠀ ⠀ Just look at your standard supermarket salad bar like Morrisons – I'd say only 50% of the offering is made up of greens and veggies. The rest is different types of pasta, potato salad, oily dressings and crunchy bacon bits.⠀ ⠀ This, OF COURSE, is absolutely fine. Some days I'll dowse mine in those bacon bits to the point it's actually bacon bits with lettuce on top. But atleast I know where I'm at 💪⠀ ⠀ Anyway my point is, salads are a fantastic way to pack in lots of lavly micros but not all salads are the same. Being aware of the individual components of the meal you're eating AND how it sits in context to the rest of your day will massively help if weight-loss/weight-gain is your goal 💕⠀ ⠀ Here's my tweakz:⠀ ⠀ Left Bowl:⠀ – Mixed salad leaves (100g)⠀ – Avocado (Half)⠀ – Leerdamer Light (20g)⠀ – Sliced Toast (Half piece)⠀ – Homemade Dressing (yoghurt + mustard)⠀ – Toasted Oats (5g)⠀ ⠀ Right Bowl:⠀ – Mixed salad leaves (100g)⠀ – Avocado (Half)⠀ – Parmesan (20g)⠀ – Croutons (25g)⠀ – Caesar Dressing (2 tbsp)⠀ – Sunflower Seeds (15g)⠀ ⠀ ⠀ (Lil tip: Most of the Pret salads are higher in calories than the sandwiches. F. Y. I.) 🌝🌝🌝 ⠀ ⠀ #FFFoodForThought #theFFF
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 🙌⠀ ⠀ #FFFoodForThought #theFFF
Fruit and yoghurt vs. Fruit and yoghurt 🍉⠀ ⠀ Both of these bowls have 150g of greek yoghurt. Both of these bowls have 150g of fruit. However the difference in calories is approximately 300 calories.⠀ ⠀ I’m not saying the left bowl is any better the right bowl as both are full of wonderful micro-packed foods 🍓. I just wanted to show you guys how small changes to ingredients can change the caloric total 😊⠀ ⠀ This doesn’t mean you need to weigh and track every last strawberry (lol). It just means if your goal is fat-loss, being a little bit more mindful of the calories in what you’re eating will really help when making food choices 💪⠀ I firmly believe you should never cut anything out your diet you don’t want to. But I also know first hand how easy it to unknowingly remove a calorie deficit by eating something labelled as a ‘health food’ (Those coconut pieces came from a small grab and go 'snack pot’ but were 400 kcals 🤔)⠀ ⠀ Please note this post is not bashing fruit 🙏. This is purely from a fat-loss perspective and I’m fully aware of the lovely health benefits of ALL of the ingredients above (before ya’ll start throwing vitamins and minerals at me) 😏⠀ ⠀ I want to highlight some small tweaks which could help those looking to lose fat with simple swaps 💕⠀ ⠀ ⠀ Left bowl:⠀ – 150g Fage 0% Greek Yoghurt (78 kcal)⠀ – 50g Strawberries (16 kcal)⠀ – 50g Melon (15 kcal)⠀ – 50g Pineapple (25 kcal)⠀ ⠀ Right bowl:⠀ – 150g Fage Greek Yoghurt (142 kcal)⠀ – 50g Banana (45 kcal)⠀ – 50g Passionfruit (49 kcal)⠀ – 50g Coconut (196 kcal)⠀ ⠀ #FFFoodForThought #theFFF