Nutrition Coach Shares How You Can Lose Weight by Eating Foods You Enjoy

Graeme Tomlinson is an online personal trainer and nutrition guru who believes that you can lose weight or build muscle by eating foods you enjoy.

Nutrition is a complicated topic and anyone can get confused with so much information out there about it. To simplify things up, Tomlinson shares daily food comparisons that destroy a lot of popular dieting myths along the way.

“The biggest problems that people who are trying to get in shape face are a lack of education and a mirage of false misinformation,” he told Bored Panda. The Fitness Chef believes the best way to tackle them is to surround yourself with evidence-based information, aligning to his motto of his nutrition beliefs, “Evidence-based. Simple. No B.S.”

View this post on Instagram

Açai smoothie bowls. They are quite the craze. Especially in trendy city slicker breakfasting eateries around the world. Instead of being seen in a 5 star restaurant, in 2018 it’s all about being seen in one of these rustic establishments, knocking back a smoothie bowl at 10:30am in activewear. – – This post is not a plead to exclude these types of ‘superfood’ concoctions from your diet. After all, if you enjoy them them, you must eat them. However, consuming them because you believe they will directly expedite compositional change as well as enhance function is somewhat unsubstantiated. – – Though not all smoothie bowls will be as dense in calories and sugar, this specific bowl is higher in sugar and calories than 3 items of confectionary. “But Graeme, the confectionary has no nutritional value and no fibre”. This is nearly true. But what about the addition of relatively low sugar/low calorie fruits into the comparison? Now the calorie and sugar values are identical and both propositions contain nutrients and fibre. – – The truth is; consuming 3 chocolate bars on the spin is not beneficial to any health & fitness goal. But according to this comparison, it may be worth at least evaluating what is in your ‘healthy’ meal and what consumption directly means for you and your energy balance. – – Whilst the quality of ingredients may be high, repeated accumulation of proportionately high sugar/calorie foods will ultimately affect one’s body composition in a similar way to junk food. Of course high fibre, nutrient dense food is supposed to increase satiety – but this is subjective. 710 calories and a calorie deficit is objective. – – If you enjoy açaí bowls et al and you’re happy – that’s great. But if you don’t and only consume them because you witnessed a celebrity fitness star (with on point candid photos) regale their health benefits in a sponsored ad, maybe its time to research a little deeper and and question your source of advice 🙂. – – #thefitnesschef #acai #smoothiebowls #acaibowl #superfood #chocolate #junkfood #fatlosstips #eatsmart #nutritioncoach #calories #caloriescount #caloriecounting #nutritious #diet #dieting #smoothie #fatlosshelp

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

View this post on Instagram

Tag a mate who needs some help preparing their work lunch 🤝 – – The prawn salad on the left is not bad as much as my prawn flatbreads on the right are not good. Instead, they are what they are – a source of energy and nutrients. – – One happens to have significantly more energy than the other across a similar volume of food. Consuming high calorie foods is not bad, as long as you’re aware of your overall energy intake in relation to your goal. – – Both these options contain protein, carbs and fat, but the main difference is shown in the fat values. On the left; 38g = 342 calories of fat, compared to 10g on the right = 90 calories from fat. The inclusion of additional protein on the right also balances it’s macronutrients more evenly. – – At the end of they day it’s up to you. The likelihood is that preparation of meals at home gives you 100% control in making them suit your goal. Whereas shopping at lunchtime gives you less control in finding something enjoyable which also suits your goal. – – Make sure you are aware of the bigger picture (daily calorie intake for your goal) and apply that mindset to the smaller pictures (each meal or snack). Eat what you enjoy, but always be aware and informed on what you consume. – – Here’s the recipe for the right hand side: – – 1️⃣ In a bowl, mix up 150g of cooked prawns, juice from 1/2 a lime, black pepper and dried coriander. 2️⃣ Chop up 1/4 of a bell pepper and add to 2 folded flatbreads, along with a small handful of spinach in each. 3️⃣ Add the prawns to the flatbreads (75g in each), put in the fridge and take to work the next day. – – #thefitnesschef #worklunch #mealprep #lunchideas #lunchbox #lunchboxideas #losefat #caloriedeficit #eatsmart #balanceddiet #highprotein #caloriecomparison #prawns #portioncontrol #caloriecounting #mfp #workfood #nutritioncoach #fatlosstips

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

 

View this post on Instagram

Demonizing food has littered the fat loss industry for decades. The notion that specific foods or food groups have the ability to single handedly orchestrate the demise of your health and fitness aspirations. – – On the face of it, this concept appears rational and easy to believe. And it sells. It’s far easier to place blame on an easy target – an item of physical food – then remove it. But it’s not so easy to place blame on several underlying variables which lead to being overweight – that doesn’t sell as easily. – – And so we have a plethora of specialist fat loss diets/strategies (these are only 4). All encourage restriction of food groups to aid your fat loss goal. All effectively demonize and glorify foods & food groups to being the causation or saviour of your weight problem. Whilst some of these eating systems may accidentally improve prior eating habits, fat loss will categorically never work unless an individual is in a state of caloric deficit. – – One may enjoy cutting carbs out of their diet. They may revel in zero consumption of cake and grains for all time. They may be repulsed by the thought of bread. But what if one enjoys cake and chocolate? What if one eats sandwiches? Or a pizza once in a while? There are tens of millions of examples of individuals who consume these foods and remain in an advantageous body composition. This is due to direct or indirect awareness of their energy balance. How much energy they consume in relation to how much the energy they exert – simple, undisputed science. – – By adhering to calorie awareness you learn directly what it takes to achieve a desired body composition. This stays with you forever. There are no unnecessary obstacles. – – There is no calorie source which directly inhibits fat loss. A donut does not make you fat. But an overall diet and lifestyle which isn’t conducive to fat loss (aka a calorie surplus) will. “But there’s loads of science behind these diets Graeme”. Well, there doesn’t f*cking need to be. 🙂 – – #thefitnesschef #keto #atkinsdiet #slimmingworld #fatlosshelp #nutritioncoach #fatlosstips #caloriedeficit #eatsmart #losefat #paleodiet #nutritiontips #dieting #diettips #obesity #sw

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

 

View this post on Instagram

Tag a KFC lover, hit save and keep you and your friends informed on the calorie properties of these items 🍗. – – If we revert back to my McDonald’s post a couple of weeks ago, the same logic applies for this one. Whilst fast food doesn’t necessarily possess any key benefits for overall health, people enjoy eating it. Therefore they will always eat it. In this case, millions of people enjoy KFC every single day. – – Instead of demonizing KFC, isn’t it a better idea to look more objectively? At least in terms of the most basic nutritional element of any food – the calorie value. Perhaps that way you’ll see that KFC can fit into your fitness goal if you enjoy it. Perhaps that way when you consume it you won’t feel emotional about ruining your progress when you haven’t. Or perhaps simply being aware of the calorie values of these will mean that you make an alternative decision. That resulting in choosing something else to match your goal better. – – In isolation, no food is inherently bad. But an overall diet which is unbalanced and unsupportive of your goal becomes problematic. The key to making sure that your overall diet does support your goal is undoubtedly to make sure that you enjoy everything you consume. Also whilst being aware what each episode of consumption means for you and your goal. Sometimes that will include the occasional KFC 🙂. – – #thefitnesschef #kfc #kfcchicken #fastfood #enjoyfood #caloriecounting #caloriecontrol #treat #burger #friedchicken #bargainbucket #zingerburger #nutritioncoach #fatlosscoach #balanceddiet #iifym #flexibledieting

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

View this post on Instagram

Imagine this. You’re on the force and you’re on a stakeout. You have split screen vision. Two individuals sit down on their respective sofas to watch TV. Individual 1 unwraps and consumes a magnum classic with consummate joy. Individual 2 reveals 4 twisters before your eyes prior to unceremoniously gorging blissfully on 3.25 of them. Wrappers are flying everywhere and you’re feeling uneasy as you watch the chaotic events unfold. – – If you were asked in the investigation room: ‘which individual consumed more calories’, you would be forgiven for assuming that individual 2 (the twister eater) did. But the reality is that 1 magnum classic is equivalent in calories to 3 & 1/4 twisters. – – This post isn’t a license to consume multiple ice lolly’s. It’s more a demonstration that; if one was trying to lose fat and enjoyed iced lolly’s, the same portion of a lower calorie item (which is still enjoyable) may aid an individual’s fat loss goal more. 1 magnum = 244 calories. 1 twister = 76 calories. Of course if that individual adored magnums, then they must eat magnums. But whilst they do, awareness of their calorie consumption of each magnum will probably be a good idea. This way they can make the numbers stack up and still achieve their goal. – – This example is specific to magnum’s and twister’s. But the theory applies to all food. Whether it’s a nutrient dense food or a food lacking in beneficial ingredients, finding small, easy solutions which can have a large and positive impact on your goal is always going to be a smart move 🍫🍡🤜🤛. – – #thefitnesschef #dietingtips #magnumicecream #icecreamlover #icecream #fatloss #fatlosstips #caloriecounting #myfitnesspal #calories #nutritiontips #nutritioncoach #caloriedeficit #fatlosscoach #eatsmart #snackideas #losingweight #enjoyfood #caloriescount

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

 

View this post on Instagram

You want to lose fat. You ask for advice. “Mr Nutritionist, can you please suggest a low calorie snack?” “Fruit of course” – says every voice of health conscious reason in the land… And that’s it. You toddle off in determination. – – You go to the shop. It’s fruit this time. But you want convenience. You see the dried fruit. You know it tastes sweet. You look at the ingredients. 100% fruit. You’re in. In your head, dried fruits are; easy to store, portable, taste nice and have a longer used by date. You begin horsing dried fruit at your desk every day like Oliver Twist on his first helping of grool. And you feel f*cking chuffed with yourself. – – The general advice isn’t wrong in the sense that [in isolation] fruit contains nutrients, fibre and hydration which benefit our overall health more so than a processed snack. The problem lies though, in the depiction of what state the fruit is in. For example, both sets of fruit in my graphic contain the same food and equal weight. Yet one side is drastically higher in calories and sugar than the other side. How? – – Well, it’s a very simple answer. If we take banana as an example; it gets 70% of its weight from water. Whereas dried bananas lose around 95% of water content, making them a far more concentrated calorie source. The same logic applies for any dried fruit. Essentially, per 100g, you’re eating the calorie and sugar worth of what would be a LOT more fresh fruit. That is literally how simple it is. – – Snacking on fruit is beneficial. But you still have to be smart about it. If fat loss or reducing sugar intake is your aim, you can consume a greater volume of food per calories when the fruit is fresh. Consuming more food & less calories is a logical idea. – – On evidence of this, it’s also a good idea to become more aware of what consumption of any food means in relation to your overall energy intake, regardless of its nutritional prowess 😉. – – #thefitnesschef #driedfruit #highsugar #freshfruit #caloriedeficit #calories #sugar #fatlosstips #fatlosshelp #nutritiontips #nutritioncoach #dieting #losebellyfat #snacktime #lowcaloriesnack #fatlossgoals #nutritionfacts

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

 

View this post on Instagram

We require hydration to remain alive. We also require adequate hydration to optimise our functions. You will have heard many, many times that you should be drinking at least 2 litres of water per day. This is purely a guide to remain hydrated. – – To claim that staying hydrated is a struggle is a false claim. Because you manage stay hydrated every single day. You perhaps just choose to hydrate on liquids which contain water and other ingredients with calories. – – What’s actually going on here is a self-persuasive bullshitting regarding the actual logistics of acquiring water and consuming it for the liquid it is. In your head, 2 litres of water has become the equivalent of a despairing lake of grotesque drivel. You cannot comprehend it. ‘Hydration is hard’ etc… – – Meanwhile, you galavant around with a couple of latte’s. You sip back some orange juice at your desk. A ‘healthy’ smoothie because you’re a hipster trying to lose weight. Maybe a soft drink over dinner? A couple of wines to take the edge off of a tough day. 2 litres of liquid consumed with ease. 1280 calories later. – – This specific consumption of 1280 calories via liquids is not bad. It is what it is. In fact, most of these tasty drinks on the right do contain water, thus you will likely be hydrated as a result. But if you’re trying to alter body composition, you have to ask yourself if the enjoyment and calories in these drinks correlate to your desired body shape. If the answer is yes – that’s cool. If the answer is no – here is an incredibly easy opportunity to create a calorie deficit. – – Being hydrated is as critical to remaining alive as a calorie deficit is for fat loss. If you do want to lose fat, it might be a good idea to be aware of the calories you consume from liquids, then source some lower calorie alternatives that you enjoy. I heard water is pretty cheap, refreshing and calorie free 😉. – – Thanks to @kaydenhines for the graphic inspo 🙌 – – #thefitnesschef #hydration #fatloss #losefat #coffee #calories #caloriedeficit #latte #wine #water #caloriecounting #drinksmart #nutritioncoach #fatlosstips #nutritiontips #weightlosshelp #fatlosscoach #diettips

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

View this post on Instagram

Tag a toast lover, hit save and enjoy these easy ideas. – – Toast (and bread in general) has wrongly been accused of making people fat for years. The truth is, over consumption of anything can make you fat. Instead of homing the blame on an easy target, looking deeper is a more useful idea. Assessing energy balance is an even better. – – There is absolutely room for toast in one’s diet. Especially if you enjoy it. If you enjoy toast with butter and jam only, that’s cool. Eat it and enjoy it in awareness of calorie intake. But if you are looking to branch out a little, these ideas may be useful to you. – – If fat loss is the goal, take note of the volume of food per calorie value. From here you can asses; how many slices of toast satiate you and the cost in calories for what they offer. Do you require subsequent energy soon after? Etc… – – Put into practical terms; you may consume four 130 calorie slices of toast and butter before being satiated at 520 calories and 20g of protein. You may consume one 288 calorie slice of toast, avocado, bacon and poached egg at 288 calories and 21g of protein. You may even prefer the prospect of 2 slices of the latter at 576 calories and 42g of protein. We know protein consumption enhances feelings of satiety, therefore it seems logical that consuming 576 calories and 42g of protein will have a better net effect on one’s calorie controlled diet than the related concept of consuming 520 calories and 20g of protein. However, this is entirely based on the subjectivity of satiation. – – How do you know what will work for you? It’s simple. You have to try it out. What satiates one individual may not satiate another for the same length of time. Taste may also lead one to over consume a food, regardless of feeling full up. But the most important thing is to eat what you enjoy. Then make it fit your goal. – – What option(s) would you go for? 🍞🔥 – – #thefitnesschef #toast #pbtoast #peanutbutter #avotoast #mealprep #snacktime #snackideas #toastlover #calories #protein #highprotein #dieting #fatloss #nutritioncoach #fatlosstips #fatlosshelp #losefat

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

 

View this post on Instagram

It goes a little something like this. Sheila is overweight. She knows she’s overweight. She decides to do something about being overweight. She googles ‘how to lose weight’ and she finds an array of ads on page one of the google search results. ‘Lose 7lbs in 7 days’ grabs her attention. Sheila takes note of the speed at which she could lose weight. After all, if she could do it quicker, why wouldn’t she? She’s in. She opts for the 7lbs in 7 days juicing plan. – – £375 poorer for purchasing illustrious juicing ingredients and a new juicer, Sheila is ready for action. Days 1-2: Success – she takes note of the nice taste of the juices and adheres to the plan. – – Day 3-5: Sheila is beginning to feel hungry. She’s also lacking energy, noticing digestive abnormalities and is growing weary of the same pomegranate, beetroot and ginger juice for dinner. – – Days 6-7: She now detests all aspects of the plan. Her social life doesn’t exist. She has no energy and she is now drinking a concoction of ‘f*ck knows what’ juices because she can’t be hooped cleaning the juicer for the 28th time in a week. – – That’s said, Sheila steps on the scales and has indeed lost 7lbs in 7 days. In the subsequent 7 days Sheila returns to consuming solid food, thus her old eating habits which created the problem also return. She remains uneducated about the basic principles of fat loss. Therefore, 2 months later, when she becomes even more overweight, she panics and juices for 7 days. And so it goes on and on and on. In her mind, this is what you must do to lose fat. In reality, she just gets fatter over time. – – If she surrounded herself with reason, she’d understand fairly quickly that in order to lose fat, she simply has to: 1. Realise she must be in a calorie deficit. 2. Adhere to said calorie deficit for a period of time. 3. Be educated and aware. An 8 year old child could literally learn this information and teach her it with ease 🙂. – – #thefitnesschef #juicing #fatloss #caloriedeficit #juicediet #juicecleanse #nutritiontips #calories #fatlosshelp #nutritioncoach #losefat #eatsmart #diet #fatlossdiet #obesity #fatlosstips #weightlossjourney #weightlosshelp #dietingtips

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

View this post on Instagram

Given that their product is named ‘vitamin water’, one would assume that the main benefit of drinking it would be; hydration and consumption of vitamins. We know that hydration and vitamins are two things beneficial to us, so you can foresee the attraction towards such a drink. It’s a drink that should improve our health. – – In fact, one would be forgiven in assuming that this beverage is a better choice of hydration than water or a fizzy soft drink, due to its inclusion of vitamins. It’s mention of kiwi and strawberry flavour also sounds like it will taste nice. Furthermore, the seemingly normalized confusion between nutrient consumption and calorie consumption regarding fat loss, may lead one to believe that consumption of this drink will be advantageous for a fat loss goal. – – Here’s what vitamin water really is; a flavoured water enhanced by cane sugar and ‘naturally occurring’ flavourings (whatever that truly means). Per bottle, it contains 32g of sugar, 120 calories and added vitamins. This is where we are in 2018. Despite there being an array of vitamins and fibre from real food, we only take note when it is presented in a shiny, well marketed product. – – The simplicities of this comparison are as beautiful as they are alarming. Compare the vitamin water to any amount of water and the addition of actual kiwi & strawberries. Less than half the sugar, around half the calories, more fibre, sufficient vitamins, real versions of the flavours you enjoy and you actually get to EAT a reasonable volume of food. An all round smarter and more enjoyable choice surely – but people have forgotten. – – A 591ml bottle of Vitamin water is around £1.60. Swapping it for any amount of tap water whilst enjoying the fruit portions above will set you back around 60p. – – In most cases, an alluring product which centers it’s marketing on improving your health, likely consists of concepts which already exist and are much cheaper. Most likely, you’ve just forgotten about them 😉. – – #thefitnesschef #sugar #caloriedeficit #vitamins #fruit #calories #highsugar #lowsugar #hydrate #losefat #eatsmart #diet #fruitlover #nutrients #fatlosstips #nutritiontips #snack #fruity

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

View this post on Instagram

Tag a chocolate lover, hit save and keep you and your friends informed on the calorie content of this bunch of well known bars. – – People eat chocolate. They always will. Why? Because it’s tasty AF. Is it an optimal food? Well, in this refined, processed form, no. But that doesn’t mean it should never be eaten. – – Creating the perfect diet to fit your goal is about finding balance. A diet consisting solely of optimal, nutrient dense foods is advantageous to one’s health, but inclusion of your favourite non optimal foods in moderation certainly will not harm it. – – Therefore, instead of labelling these chocolate bars as bad, it’s a better idea to view them for what they are – a tasty source of energy. Consume them in awareness of what they nutritionally represent, instead of shameful guilt. Understand that their nutritional worth is low, but also realise that they can always be part of a supportive, sustainable diet 🤜🤛. – – Which one is your favourite? 🍫 – – #thefitnesschef #chocolate #chocaholic #chocolatelover #fatloss #calories #caloriecounting #snack #snackideas #losefat #iifym #treat #flexibledieting #snickers #chocolatelovers #treatyoself #caloriedeficit #losebellyfat

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

 

View this post on Instagram

I like the NHS. It’s an institution that saves lives, prevents disease and improves the health of millions of people. But sadly, when it comes to nutrition, the 30% overweight/obese rate suggests that their message is both dated and mixed up. – – Mixed up in the sense that whilst they advocate consumption of nutrients via fruit & veg as a way to optimise function (which it is), they fatefully intertwine this concept with that of weight control. This is exemplified by the fact that ‘10 a day’ is the only statement which we all universally recall as an NHS nutritional directive. – – Nutrients and calories are two separate entities which, if nurtured properly, should amalgamate to form a healthy individual rich in energy, function, immunity and ideal body composition. However, whilst nutrients help us function and fight disease, calories control weight. – – Whilst swapping calorie dense, processed food may accidentally control the weight of an individual, one has to realise WHY that happened. Rather than inflicting instantaneous demands regarding our consumption of some foods over others, it’s time we were educated better. – – For example; what becomes of this statement when one (in an attempt to lose fat) consumes fruit, vegetables and any other whole foods across the majority of their diet and they remain overweight? All of a sudden eating nutrient dense foods doesn’t cut it. Most likely because the individual is still unaware of all variables which accumulate to determine their actual energy needs for fat loss. We have to be more specific in our approach. The NHS have to do more to educate. – – As my graphic shows; a basic understanding of calorie intake/variables is required, regardless of the quality of those calories. – – Consuming fruit and vegetables is significant (even if unmeasured). But at the end of the day it is just a small piece in the jigsaw that is optimal health. It only amounts to something good if all the other pieces of that jigsaw fit in the right place 😉. – – #thefitnesschef #fruit #veg #fatloss #obesity #losefat #nutrients #nutritioncoach #eatsmart #fatlosscoach #fatlosstips #nhs #caloriedeficit #caloriecounting #nutrientdense

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

View this post on Instagram

Tag a pasta loving friend and hit save to enjoy this easy 15 minute recipe 🍝 – – Nuts are often regarded as a credible source of protein. After all, they do contain protein so this statement holds some credence. The things is though: most people concerned about their protein consumption are either; trying to lose fat, gain muscle or maintain body composition. If 612 calories from a handful of nuts (a snack), fits your plan and you’re succeeding at it, that’s cool. – – If fat loss is the goal, my guess is that you’re striving for adequate protein consumption whilst avoiding calorie extortion. If you want to achieve that via consumption of nuts (in this case almonds), you’ll have to consume 612 calories to achieve a protein intake of 21g. – – Therefore, nuts (whilst including a host of vitamins and minerals such as B6, iron, magnesium & also mono/polyunsaturated fats) are probably not a credible source of protein – if the aim is to consume a meaningful protein portion. – – It all comes down to awareness. You possibly heard somewhere that nuts contain protein, but awareness of the total calorie amount of any food is also more important. As you can see here, you can literally eat a whole, balanced meal which has less calories, double the protein, plenty of nutrients and a strong likelihood that it will satiate you for longer than a handful of nuts. – – Here’s how to make this Turkey & Chorizo Ragu 🍝 – – 1️⃣ Pre-heat pan, add 1 tsp of coconut oil, 100g of turkey mince. 1 tsp of turmeric, 1 tsp of garlic powder, 1 tsp of oregano, 1 tbsp of red pesto & 1/2 a chopped bell pepper. Cook on high heat for 10 minutes, stirring regularly. 2️⃣ Meanwhile, bring water to the boil, add a pinch of salt and add 50g of Penne pasta and simmer for 5-7 minutes until tender. Drain the penne. 3️⃣ Add 3 slices of chopped chorizo to the ragu before serving up on top of the drained penne and grating 10g of parmesan on top. – – #thefitnesschef #fatloss #calories #nuts #almonds #caloriecounting #nutritioncoach #fatlosstips #protein #highprotein #nutritionfacts #eatsmart #dinnerideas #mealprep #snacktime #mealprepideas #pastalover #lunchideas

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

View this post on Instagram

Intermittent fasting (IF). This method of eating for fat loss has become quite popular over the last few years. – – In this specific ‘16:8’ example, the idea is that you fast for 16 hours and eat your daily calorie intake in an 8 hour window. Unless you’re a maniac, you would make probably make sure that the 16 hour fast coincided with sleep at night. Most likely, this method will also mean that you skip breakfast and eat your calories between 12-8pm. – – This method of IF, along with the 5:2 and 24 hour fasts are mostly used by those who want to lose fat. There have been studies which indicate that those who embark on a form of IF do lose fat, but this isn’t because of any perceived ‘IF magic’, rather that those people are simply eating less and potentially moving more over time. – – One problem I see with IF is it’s lack of specificity and individuality to one’s goals in terms of energy intake. Somebody may start IF to lose fat without a daily calorie target for their goal. Therefore, despite adhering to the fasting/eating windows, their energy intake may still exceed what they require for a calorie deficit. In order for intermittent fasting to work at all, the amount of energy consumed must correlate to the goal. – – Comparing consumption of the same daily calorie intake of somebody following IF and another eating when they want over the course of a day; as long as the calorie intake meets the criteria of the goal, the goal will be achieved. Therefore, meal timing is irrelevant in terms of its relevance to body composition. It’s the total energy intake (and subsequent energy balance) that counts. – – Some may benefit from the simplicity IF’s concept because it causes them to eat less, whereas some may find it unsustainable to go long periods without eating. Either way, as long as you achieve a daily energy intake which supports your goal, it doesn’t matter when you eat. There is no right or wrong here. It just depends on what you prefer 😉. – – – #thefitnesschef #intermittentfasting #if #168diet #fatloss #fatlosshelp #caloriedeficit #nutritioncoach #diet #calories #fatlosstips #fasting #losefat #eatsmart #dieting #fatlosscoach #nutritionfacts

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

View this post on Instagram

Carbohydrates are vilified on a daily basis as being a direct cause of weight gain. They are lambasted up and down the country as the food group which purposefully denies you the body you want. “Carbs? No thanks I’m trying to lose weight” is a phrase that if everything else in the world fell silent, would result in our ears reverberating until they fell off. – – Now the motto is that only refined carbs cause weight gain. Whilst white pasta plays the satanic villain, wholewheat pasta showcases as Captain America, saving the people from doom. Meanwhile Tracey from next door proclaims that she is “being good today” by swapping white rice for brown. Yet a closer look at the nutritional value (taking into account relevance for body comparison) clearly shows that brown rice holds equal calorie value to white rice. And calories consumed Sykes will define Tracey’s goal. – – There is one main nutritional difference between these foods. Fibre. Whilst there is more fibre the less refined foods, thus offering more likelihood of satiety, this is not guaranteed. Simply because despite feeling fuller, we can still choose to eat more. We need to consider what foods accompany others. For example, a white rice dish may actually incorporate more fibre than a brown rice depending on additional ingredients. – – In terms of composition, it unsurprisingly boils down to the same thing again – energy balance. As you can see, there is no difference in calories between the rice, pasta or bread. Being fat or not fat is defined by how we manage our overall energy in and out, regardless of the food type. Therefore in Layman’s terms, it’s impossible to argue that consuming higher fibre foods will categorically be better for our body composition than a lower fibre foods. – – Despite satisfaction being a key element during calorie reduction, if white bread is preferred, swapping out the preference for a slightly less refined version as a means to lose fat will be futile if the same portions of wholegrain items are consumed. – – Fibre can be acquired from many sources across a balanced diet. Therefore, if white pasta is enjoyed, facilitating it’s inclusion is essential. 🙂🍝

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on