Graeme Tomlinson aime bien les régimes, mais Graeme Tomlinson aime bien les infographies qui nous éclairent un peu plus sur le niveau de calories de tout ce qu’on mange quotidiennement. En conjuguant ces deux formidables passions il nous livre quelques conseils diététiques. Un compte à suivre diététiquement ici.

1. Les pâtes tristes achetées préparées vs. les pâtes joyeuses cuisinées maison

Aside from humanising the emotional state of pasta bakes, this comparison does contain a few nutritionally poignant points (and my recipe). - - Firstly, the volume of food in each will be similar (my recipe image contains 2 portions), the caloric value of both is also quite similar and the protein amount per meal is identical. The main caloric difference between meals is in the re-shuffling of the carbohydrate and fat ratios. As fat contains 9 calories per gram, 19g of fat in the Tesco version compared to 10g in mine means that despite mine having more carbs, it is still lower in calories - carbohydrates contain 4 calories per gram. - - Another difference lies in the quality of ingredients. The ready meal contains ‘food stuffs’ such as pork gelatine, corn flour, culture rennet, potassium nitrate, sodium nitrate and sodium ascorbate. My recipe contains pasta derived from durum wheat semolina, chicken, vegetables and and an acidity regulator (citric acid) in the passata used. - - Of course, one of these options takes a matter of moments in a microwave before you get to consume it. The other requires 20 minutes of preparation. If you enjoy the microwaveable version and want to save time, go for the ready meal. If you want to consume a higher quality of ingredients, give this recipe below a try, (makes 2 portions): - - 1?? Chop up 200g of chicken breasts before adding to a preheated non stick pan. Cook for 5 minutes until sealed before adding 200ml of tomato passata, 3 crushed garlic cloves, 1 chopped courgette, 1 chopped red pepper and dried oregano. Simmer for a further 5 minutes. 2?? Meanwhile, add 200g of fusilli (or any pasta) to boiling water and simmer for 6-8 minutes until tender. 3?? Drain the pasta and add to the chicken & passata before mixing up thoroughly. 4?? Transfer contents to a deep fill baking tray before scattering 50g of low fat cheddar and black pepper. Oven bake for 5 minutes before serving. - - #thefitnesschef #dinnerideas #mealprep #pastabake #pastalover #calories #nutritioncoach #nutritiontips #readymeal #fatlosstips #eatsmart #dinnertime #losefat #nutrients #easyrecipes #caloriedeficit #highprotein #diet #dietingtips

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2. TOI : "Boire deux litres d'eau par jour c'est trop difficile"

Mais aussi toi :

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

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3. Ce qui est est soi-disant "bon pour la santé" vs. les trucs oubliés

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

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4. Instagram vs. realité

Every health & fitness account you follow on Instagram is probably an action you’ve taken to support your knowledge and serve as inspiration to your goal. Maybe even improve your self esteem. - - The thing is, social media has become the primary measuring tool of ourselves. We are comparing our arms to a guy with 700k followers, our abs to a woman with 1.5m followers. Whilst this can be a source of positive inspiration, this is only true if you know that the image you see is real. And it’s become impossible to tell. - - As you can see here, tensing, application of amateurish Instagram filters and an egotistical expression makes the left look different from the right - where I’m relaxed, unfiltered and existing in reality. This merely scratches the surface in terms of body alternations you’ll see on Instagram every day. Steroids, air brushing, photoshopping, body changing apps, flexing, filters, poses, angles etc. The resulting image - something no one living in reality will ever achieve. But that’s not it. It catastrophically feeds into your insecurities of not being good enough. It demoralises you because you think that these images are the epicentre of health and fitness - this is how you need to look. - - There are authentic people out there will incredible physiques. They can inspire people with something closer to reality. But point is this - social media is our modern society. Do not let it pressure you into thinking you have to look a certain way to be worthy, especially if that way isn’t even real. Compare yourself to yourself. Nobody else. - - Ask yourself why you follow any account that doesn’t inspire, inform, educate or entertain you on social media. And for those accounts that indirectly demoralise you, unfollow them immediately because they probably don’t have your best interests at heart... Even if they have a ‘5% off’ promo code for some lousy BCAAs ?. - - P.s. I know my comparison isn’t major, but I wasn’t up for taking steroids to make the difference more distinct ?. - - #thefitnesschef #beforeandafter #fitnessmotivation #bodygoals #losefat #mentalfitness #bodypositivity #youareworthy #nutritioncoach #reality #muscles #photoshop #flex

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6. "Une calorie n'est pas une calorie"

C’est le genre de truc qu’on essaie de nous faire croire pour créer la confusion mais une calorie est toujours une calorie même si l’aliment n’est pas le même.

We really do rip people off in the fitness industry, don’t we. We take the simplest and most universally approved metric of consumable energy and we still manage to f*ck it up for everyone. - - A calorie is a unit used to measure the energy value of food. For anyone looking to alter body shape, understanding the relevance of calories and energy balance is the first and most basic step to changing their composition. So, claiming that one calorie is different from the next naturally confuses people. It is also irresponsible. Because anyone who has ever lost or gained fat in the history of human civilisation has done so from a calorie deficit/surplus. - - What these fact fabricating, pseudoscience maniacs mean of course; is that foods of the same calorie amount which have different nutritional make ups, automatically compromise the ‘value’ of the calories. Yes, inclusion of protein, micronutrients and fibre improves the outlook on one’s overall health. But when it comes to ‘what happens to the calories consumed’, an avocado will directly wind up the same way as a tube of smarties. The avocado may be more beneficial to overall health and satiate you for longer, but that’s nothing to do the the proportional calorie value of both foods and it’s direct effect on body composition. - - Whilst it’s a good idea to feel satiated and consume nutrients, the notion that ‘calories are not equal’ is based on pure subjectivity and assumption. Calories in an avocado don’t get refunded because they contain nutrients as much as calories in smarties don’t make you fat. In simple terms of energy balance, it doesn’t matter where the 175 calories derive from. - - No matter what the fitness industry does to confuse you, focus on what food factually represents for your goal. Whilst some foods offer more value in nutrients and possible satiety, remember that no matter what the food/drink is; a calorie is a calorie as much as breathing is being alive. ?? - - #thefitnesschef #calories #caloriecounting #fatloss #nutritioncoach #fatlosstips #fatlosscoach #avocado #flexibledieting #fatlosshelp #diet #dieting #eatsmart #chocolate #losefat #flexiblediet #getlean #nutritionist #nutrients

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7. "Juste un verre de vin le soir"

Ce qui équivaut sur un mois à 5250 calories soit 18 cheeseburger de chez Macdo ou 26 Kit Kat.

Wine is not bad. It can be enjoyed as part of a fulfilling, healthy diet. In fact, a glass of wine each day can possibly fit the same statement. - - But here’s the thing. For fat loss, I always advise a gradual and sustainable calorie deficit - usually 10-15% from maintenance. For example if 2500 daily calories maintains your current weight, shaving off 10% leaves you with 2500-250=2250 calories per day to hit that 10% deficit. - - If we put daily consumption of a glass of wine into this scenario of daily, weekly and monthly calorie intake geared towards fat loss, this one glass could actually negate a big chunk of your calorie deficit. The question is; Do you really need it? Furthermore; Do you even track it? - - If you do need it... Fair play. You’ll just have to adjust something else instead. But what this graphic does highlight is that over time, small entities of calories accumulate to affect the big picture. - - Balance and inclusion of all foods/drinks you enjoy is essential to sustain any weight change. But only if you are accountable and aware. It is incredibly easy to over consume calorie dense foods/drinks, especially at night when you’re bored. You bought the wine so let’s face it - you may as well drink it. - - The wine in this graphic represents any small amount of food/liquid which proportionately contains a lot of calories for its worth in satiety level and nutrient density. Therefore the likelihood of consuming multiple portions increases -along with the calories. - - Sit down. Enjoy a glass of your favourite wine. But if fat loss is the aim, it’s probably a good idea to keep track of the amount you consume and align it with your goal ?? - - Tag a wine lover who needs to see this ?. - - #thefitnesschef #winetuesday #winelovers #winelover #fatloss #fatlosstips #caloriedeficit #calories #nutritionfacts #nutritioncoach #fatlosscoach #losefat #drinking #caloriecounting #losebellyfat #diet #dieting #prosecco

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8. Pizza à emporter vs. pizza maison

A domino’s (or takeaway) pizza isn’t bad in isolation. In fact, it is pretty tasty. But if consumed regularly and habitually, chances are they will impact body composition. This is down to intake of significantly more energy than you need over time. 100 extra calories will have a minimal effect, but when the excess run into the 1000s, one meal can actually have a big impact on the goal. - - If you enjoy domino’s (or any other takeaway), by all means eat it. But if you are eating them often and you’re not content with how you look, maybe consider understanding the amount of energy you’re consuming. As a result, you’ll probably reduce intake of these types of meals. Better yet, you’ll swap them for something that still tastes just as good and is more supportive of your goal. For example, one of these 10 minute chicken & chorizo pizzas. Here’s how to make it: - - 1?? On a large tortilla, add 2 tbsp of tomato paste & 1 tsp of garlic powder before smearing evenly over the tortilla. 2?? Add 100g of cooked chicken pieces to a bowl and mix with 1 tbsp of bbq sauce before adding to the tortilla. 3?? Add 50g of low fat mozzarella, 2 slices of chorizo, spinach, 1/8 chopped red pepper & dried Italian herbs. 4?? Cook in oven for 8-10 minutes before removing. 44g Protein, 46g Carbs, 22g Fat. - - 558 calories. - - Tag a pizza lover, hit save and give this one a go! ? - - #thefitnesschef #pizza #pizzanight #pizzalover #nutritioncoach #caloriedeficit #dominos #fatlosshelp #calories #fatloss #fatlosscoach #chorizo #pizzatime #dinnerideas #lowcalorie #losefat #dieting #dietfood #homemadefood

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10. Les calories des différents biscuits

Tag a biscuit lover and keep them informed on the basic calorie values of this bunch of tasty treats?. - - There are definitely more nutritious snacking options than this assortment of biscuits. But there’s a reason you’ve heard of all of these... That reason is simply that people enjoy eating them. Furthermore, people will eat them. Therefore, instead of assuming biscuits are evil, understand them for what they are - non optimal, unbalanced pieces of food which taste good. - - It is also easy to see why consumption of multiple biscuits in a short period of time can quickly accumulate to a high calorie figure. It this kind of awareness which is could help shape an overall calorie goal. For example; consuming 6 chocolate digestives in one day (easily done), adds up to 510 calories. A hefty chunk of your daily calories. - - That said, understand that consumption in moderation is acceptable. Understand that no food is good or bad if you have a balanced diet. And finally, understand that whilst there are more nutritious snacking options such as fruit, or nuts, biscuits can absolutely be an option now and again. Especially if you already obtain sufficient intake of nutrients, calorie balance and awareness across the rest of your diet ??. - - Which one is your favourite??? - - #thefitnesschef #biscuits #calories #caloriecounting #snacktime #diet #flexibledieting #oreo #treat #balanceddiet #nutritioncoach #caloriedeficit #fatlosscoach #fatlosstips #biscuitlove #custardcream #fatloss #losefat

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11. "Juste un petit biscuit au travail"

Ce qui équivaut par mois à 10 Big Mac ou 10 bouteilles de vin blanc.

“Surely a couple of biscuits a day won’t make me fat or impact progress?” Well, not overnight. But (as you can see), it’s all dependent on the bigger picture... Days turn into weeks and weeks turn into months. Things snowball. - - Do biscuits ruin your calorie deficit or create a calorie surplus? No. But it becomes problematic if you’re trying to lose fat, whilst blindly eating calorie dense foods you don’t even remember. Consider all of the other variables that take place in the world of thermodynamics... - - Balance and inclusion of all foods you like is essential to sustain any weight change, but only if you are accountable and aware. It is incredibly easy to over consume calorie dense snacks, especially at work during the dreaded meetings, or when you’re bored. Everyone else is eating biscuits and let’s face it - biscuits are delicious. - - The biscuits in this graphic represent any small amount of food which possesses a lot of calories for its size, satiety level and nutritional worth. Therefore the likelihood of consuming multiple portions increases - and so do the calories. - - More examples: 1 quality street - really? How about 8 (approx 500 calories in 2 minutes). 1 cookie? What about 3 and 650 calories in 5 minutes.... Hopefully, if anything this post might make you aware of your very own trigger food which could be the cause of weight gain/lack of progress. - - Eat biscuits and any favourite food often - because you like them. But make them fit your goal. If you normally eat 6 biscuits per day, reduce it to 4... or 3.... or 1. If you normally drink 2 glasses of wine every day, maybe have 1... If you normally eat 3 chocolate bars each day, maybe have 2. Maybe move a bit more too... - - A simple post with basic arithmetic you say? But that’s literally what it boils down to at the end of the day. That and using our most basic intellect ?. - - Help someone you know by tagging them in this one ????! - - #thefitnesschef #worksnack #biscuits #nutritioncoach #fatloss #caloriecounting #caloriedeficit #caloriesurplus #cookies #treat #losefat #nutritionist #sugar #highcalories #nutritionfacts #wine

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12. Les fruits les plus faibles en sucres

All fresh fruit is good. We all know this. Fruit with a high sugar content is also good in the sense that it will provide us with nutrients, energy and hydration. However (not to put a downer on it), fruit still contains calories - some higher, some lower just like any food. Food is Food after all. In simple terms, when it comes to body composition, it doesn’t matter whether calories derive from a fresh banana, broccoli or a deep fried mars bar. “But isn’t the sugar in fruit is better because it’s natural sugars Graeme?” No. What you mean is that the sugar from fruit occurs naturally in a food which is nutrient/fibre dense and good for your overall health. But sugar is sugar and it also amounts to calories. Calorie balance determines body composition. P.s. When it comes to health - probably best to give the deep fried mars bar a miss?... - - Here is a selection of low sugar (therefore low calorie) fruit. Simply put, consuming measured portions of these more often, instead of the higher sugar (and calorie) fruits, will result in consumption of fewer calories. Simple. - - All fruit is nutritious, but regular consumption of some rather than others may aid your calorie deficit a little more, if that’s the aim. Eat any fruit you enjoy, but be aware of what you are consuming. Whilst you know fruit is good for your long term function and health, don’t assume that blind, unmeasured consumption of it is going to be good for your body composition. - - Which one is your favourite? I’m having the blueberries, raspberries and the peach ?? - - #thefitnesschef #fruit #lowsugar #calories #lowcalorie #caloriecounting #freshfruit #berries #snacktime #sugar #highsugar #caloriedeficit #fatloss #nutrients #fatlosscoach #fatlosstips

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Ça nous fait une belle jambe tout ça non ?

Pour rappel, le compte de Graeme Tomlinson est à suivre ici.