谁说减肥就要戒口?聪明的健康食谱一定能瘦!

很多人都觉得减肥就一定要戒口或绝食,其实这样或许会带来反效果哦!其实,只要吃对的食物,那就能健康的瘦下去啦!外国有位营养师Amanda Meixner在IG分享许多“替代性食谱”的聪明吃法,根据有趣的比较图表,让粉丝可以很快聪明选择食物,能有效控制卡路里且依旧满足口腹之慾。

 

Lunch vs. lunch. What’s on your plate? 🌱 . The left side is from a fast food chain some might consider healthier - Panera - but many of their food items are high in sodium & less volume than you’d get if you made at home or sugary drinks that add a lot calories to your meals. . The right is proof of “eat more, weight less” phrase where adding quality ingredients from home can add a lot of volume without adding a lot of calories. Full details below: . Left side: Panera Southwest Chile Lime Ranch Salad with Chicken 20z Iced Caramel Latte Calorie total: 1080 cals Sugar total: 58g sugar . Right side: Homemade grilled chicken, 1/2 orange bell pepper, 1/2 a tomato, 1/2 cup chopped onion, 1/2 avocado, 1/4 kimchi over mixed greens + balsamic vinegar (not show) Homemade iced green tea sweetened with stevia Calorie total: 548 calories Sugar total: 13g sugar . If you do have to eat out, make sure to check the menu, skip the sugary checks and pick a salad/meal that fits your calorie range for the day & use half the dressing xoxo 💫 . : . #paleo #cleaneating #glutenfree #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #plantbased #nutrition #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #mealprep #healthyliving

Amanda Meixner(@meowmeix)分享的貼文 於 張貼

 

不用痛苦地吃水煮餐/生菜沙拉

透过这些比较图表,我们可以学习调整自己的饮食习惯,不必痛苦地吃着水煮餐或生菜沙拉,也能避免摄取多余的隐性卡路里,同时满足自己爱吃的口腹之慾。 

 

Love yourself enough to live a healthy lifestyle! ✨ Which side would you pick? . Here’s a perfect illustration of why I often steer clear of fast food 🍔 While it’s great to treat yourself every now & then, processed food calories add up quick without filling you up. Not to mention the added preservatives and chemicals. . Left: Burger Fries + Shake . Right side: Meal 1 - 2 eggs + raspberries Meal 2 - Walnuts, bell pepper + Kombucha Meal 3 - Turkey salad jar Meal 4 - Ground bison veggie meal Meal 5 - Instant Chicken Soup (On MeowMeix.com) Meal 6 - @foursigmatic dark chocolate . Tips for making a day of filling meals: Load up on veggies Don’t forget healthy fats Pick filling proteins Choose the right amount of carbs for you If you’re going to drink your calories, make sure it’s low cal quality drinks or a solid protein shake . Inspired by @danprice_639pt. . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #fries #glutenfree #getfit #gains #meals #healthyliving #fastfood #healthylifestyle

Amanda Meixner(@meowmeix)分享的貼文 於 張貼

 

用替代性食物

Amanda Meixner鼓励粉丝们採用系统式方法,尝试简单的替代性食物,让自己的减重历程不会那么痛苦~

 

Because fueling my body makes me feel good 💫 Usually I eat 6 small meals a day but here’s an example of how I can reach about the same calorie goals with 4 big meals a day. Which do you prefer - a few bigger meals or a bunch of small meal combos? Full info below: . 🍳Breakfast: 2 eggs, pico de gallo, avocado, cilantro + peas . 🥕 Snack: Blueberries, Brazil nuts, pesto, carrots, celery + smoked salmon . 🥑 Lunch: Goddess salad with mushrooms, tomatoes, beets, bell peppers, pesto, chicken, avocado, spinach & balsamic glaze . 🥦 Dinner: Ground bison, bean salad, broccoli, mashed cauliflower + sauerkraut. . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

Amanda Meixner(@meowmeix)分享的貼文 於 張貼

 

You guys know I’m all about my healthy swaps ❤️ . Here are some more healthy substitutes to add to your routine. Breakdown below: . 🍫 The milk chocolate bar has a whooping 44g carbs, 41g sugar only 2g fiber and 370 calories! The dark chocolate bar shown on the other hand had 13g carbs, 6g sugar, 5g fiber & 250 calories. With dark chocolate, you’ll feel fuller faster with the add fiber & won’t go through such a big insulin spike & crash. . 🌽 Vegetable oil and canola oils are highly processed, heated, bleached, refined and deodorized. The hight heat these oils go through have negative impact on the healthy compounds in the oils & are stripped of much of their omega-3 fatty acids in the processing. Extra Virgin Olive oil is produced by cold pressing and doesn’t use chemicals for refinement & also avoids high heat treatment, leaving it full of heart healthy fats. . 🥑 Sour cream adds about 40 calories & 6g of fat per quarter cup but doesn’t add much nutritionally. Guacamole on the other hand adds antioxidants, about 4g of fiber, potassium + more per quarter cup. Plus, you get all the heart healthy fats from the avocado. . Inspired by @blonde.health Sources: https://www.active.com/nutrition/articles/the-diet-detective-are-latin-american-foods-healthy https://draxe.com/olive-oil-benefits/ https://draxe.com/canola-oil-gm/ — . . . . #glutenfree #paleo #fitfood #lowcarb #healthyfood #cleaneating #paleodiet #healthyeating #whole30 #primal #cleaneats #lchf #nutrition #eathealthy #jerf #paleolifestyle #healthylifestyle #fitnessfood #dairyfree #keto #cleanfood #grainfree #protein #healthychoices #iifym #realfood #healthylife #flexibledieting #healthybreakfast #paleofood

Amanda Meixner(@meowmeix)分享的貼文 於 張貼

 

Adding volume & flavor to your meals doesn’t mean you have to have to add a ton of calories! ❤️ These foods are great to have by your side, especially if your goal is weight loss. . Of course pizza is not actually in the 0 calorie range but you can definitely give yourself a treat when the timing is right & enjoy the rest of these as much as you want. More info below: . 🥒 Cucumbers - are 96% water and great for a refreshing snack or added into your salads! . 🍅 Salsa - is a low calorie way to add flavor and spice to your meals! . 💚 Celery - another food that is 95% water. You can definitely go crazy with this vegetable but make sure to measure out your peanut butter or paleo ranch dressing. . 🍃 Spinach - is packed with vitamins and minerals & a great way to add tons of volume to your meals or salads. . 🍋 Lemon - is another low calorie way to add flavor to a salad or meal. Adding some fresh lemon in your water can also aid in digestion. . 🍕 Pizza - treat yo’self in moderation 😉 . . : . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle

Amanda Meixner(@meowmeix)分享的貼文 於 張貼

当然想要健康减重,不仅需要控制热量,也要观察自己摄取的营养是否足够,有效支持身体的代谢运作,并搭配适当的有氧及无氧运动以利增肌消脂,以不伤身为原则减重就对啦!

相关文章