Λογαριασμός στο Instagram σε βοηθάει να υπολογίσεις θερμίδες και να χάσεις βάρος

Μετά τα apps που μας βοηθούν να τηρήσουμε το πρόγραμμα διατροφής ή γυμναστικής, ήρθε η στιγμή και στο Instagram να μπει στο παιχνίδι της απώλειας βάρους, με έναν λογαριασμό να μας δίνει με τον πιο παραστατικό τρόπο τη λύση στον υπολογισμό των θερμίδων.

Το «The Fitness Chef» είναι ο λογαριασμός που θέλεις οπωσδήποτε να ακολουθείς, καθώς ανεβάζει συνεχώς φωτογραφίες φαγητών, σνακ και ποτών με ακριβή υπολογισμό των θερμίδων τους. Επίσης, όλες συνοδεύονται από σχόλια, για το τι σου προσφέρει το κάθε ένα. Για παράδειγμα, όταν σου δείχνει ένα smoothie bowl και δίπλα του βάζει 3 γνωστές σοκολάτες που έχουν τις ίδιες θερμίδες, σου εξηγεί γιατί να επιλέξεις το πρώτο έναντι του δεύτερου. Πολύ χρήσιμο όταν προσπαθείς να πείσεις τον εαυτό σου να μην υποκύψει σε ανθυγιεινά τσιμπολογήματα, έτσι;

Πίσω από από τον λογαριασμό βρίσκεται ο απίστευτα fit Graeme Tomlinson, που συστήνεται ως online personal trainer και διατροφολόγος και έχει καταφέρει να συγκεντρώσει μέχρι στιγμής τον εντυπωσιακό αριθμό των 140.000 ακολούθων. Στόχος του, να δώσει στους διαδικτυακούς του φίλους χρήσιμες διατροφικές πληροφορίες, που μπορούν να εντάξουν στο δικό τους διατροφικό πρόγραμμα, είτε βρίσκονται σε περίοδο δίαιτας είτε όχι.

Πώς το καταφέρνει αυτό; Σε ένα από τα πιο πρόσφατα posts του δίνει 2 διαφορετικές εκδοχές του ίδιου γεύματος, με τη διαφορά να είναι στην ποσότητα του φαγητού, ώστε να φαίνεται πόσο πρέπει να φάει κάποιος που θέλει να χάσει βάρος και πόσο κάποιος που χτίζει μύες ή σε ένα άλλο post εξηγεί γιατί ανάμεσα σε 2 μπολ δημητριακών πρωινού το ένα είναι καλή επιλογή και το άλλο κακή.

Και για να μην νομίζεις ότι όλα έχουν να κάνουν με το φαγητό, στο The Fitness Chef βρίσκεις και πληροφορίες για ποτά, για να ξέρεις π.χ. πόσο σου κοστίζει σε θερμίδες ένα ποτηράκι κρασί την ημέρα, όταν αυτό το κάνεις καθημερινά για ένα μήνα, καθώς και πόσες θερμίδες έχουν μερικά από τα αγαπημένα σου ροφήματα, από καφέδες μέχρι χυμούς. Τώρα λοιπόν, που γύρισες από διακοπές και θέλεις να βρεις ξανά τη γραμμή σου, αυτός ο λογαριασμός είναι ό,τι πρέπει.

There exists only one fundamental way to either reduce fat or gain muscle. In the case of fat loss you must be in a calorie deficit. When muscle gain is the goal you must be in a calorie surplus. – – The simplicities of both of these concepts are so much so that the explanation of ‘eat less & move more’ and ‘eat more and lift weights’ suffice to explain the core process. However, we seem to have swapped simple logic for unnecessary complex – especially regarding fat loss. This is down to our need for speed which, over time has given birth to strategies which are unnecessary, confuse and manipulate us into the subjectivity of failure (yo-yo diets), as opposed to the objectivity of fact (eat fewer calories consistently). – – In the case of fat loss; whether it be popular diets, clubs or abhorrent MLM pyramid schemes – there’s a reason they don’t tell you that you simply need a calorie deficit. The reason is because you actually don’t need anything they sell you in order to achieve your goal. Explaining the simple process to you doesn’t put money in their pockets. Instead, you think you need them to succeed. It creates hysteria and tribe culture and we lap it up. – – In the case of muscle gain, whilst you still get ads promising the Arnold look in 2 weeks, most do promote its core values. Eat in a caloric surplus, stimulate muscles in a consistent, progressive overload and be patient. Despite unsubstantiated claims of many supplement companies, there is no evidence which shows that any supplement other that the cycling of creatine is more effective for muscle gain than ordinary calorie sources. – – In order to support your goal, you need to take into account important evidence based variables and create your own system which you enjoy. From here you can easily track and correlate your action with your goal (or hire a good coach). All the while being educated and focused on the simplicity of altering your body composition in a sustainable way. ?? – – #thefitnesschef #fatloss #musclegain #losefat #caloriedeficit #musclegain #gains #losefat #eatsmart #buildmuscle #losebellyfat #diet #fatlossdiet #nutritioncoach #fatlosstips #muscle #fatlossjourney

Η δημοσίευση κοινοποιήθηκε από το χρήστη ?????????Graeme Tomlinson (@thefitnesschef_) στις 28 Αύγ, 2018 στις 12:02 μμ PDT

Whilst the mythical onslaught on those carbohydrates who like to stay up late has been circling for years, I doubt they were read in the journal of nutrition. Or any scientific journal for that matter. – – For years this ‘no carbs at night’ metabolic artifice has plagued us to the point where people trying to lose fat still believe in it’s validity. It’s concept was probably born out of the fact that our metabolism slows down as we may move less in evenings – and obviously sleep. – – But according to a study published by the obesity journal, a test group that ate most daily carbohydrates at dinner, compared to those who spread them out during the day actually showed greater losses in total body weight, body fat and waist circumference. This study is a small sample, but proof of this mythical fallacy. – – To summarize another study published in the Nutrition, Metabolism and Cardiovascular Disease Journal, it found that eating carbs at night “may prevent midday hunger, better support weight loss and improve metabolic outcomes over conventional weight loss diets”. The study looked at macronutrient distribution throughout the day and its impact on hunger controlling hormones such as ghrelin, leptin and adiponectin. Subjects who consumed more carbs at night reported greater satiety. These are just two studies of course. – – Important considerations: Body composition is determined by total energy in vs energy out, regardless of food/nutrient type or time of day consumed. By eliminating carbs at night to lose fat, you are simply over complicating a way to reduce overall calorie intake. Our metabolism does not operate on a chronological timer, instead it operates when it is required to do so. – – It’s now after 6pm. If you want carbohydrates and they fit your your goal and enjoyment, eat them ?. – – #thefitnesschef #carbs #carbsafterdark #fatloss #nutritioncoach #nocarbs #fatlosstips #eatsmart #caloriedeficit #caloriecounting #dieting #pseudoscience #nutritiontips #balanceddiet #fatlosscoach #fatlosshelp #carbsarelife

Η δημοσίευση κοινοποιήθηκε από το χρήστη ?????????Graeme Tomlinson (@thefitnesschef_) στις 30 Αύγ, 2018 στις 10:30 πμ PDT

Whilst these three calorie sources are starkly different in taste and experience, they all have one simple thing in common in that they each equate to 280 calories. – – Whilst analysis, implementation and execution of favourable energy intake is the foundation to any ‘composition driven’ goal, circumstance can at times, define or at least influence our choices. – – Mood, environment and sometimes things outwith our control mean that choice of energy is either limited or somewhat forced. – – Being sociable is an important part of one’s life experience. Just as much as secluding your self from the unfolding chaos to indulge in independent self reflection. Whilst the annotations in my graphic are ‘tongue and cheek’ to an extent, they do reflect the suggestion that some food/drinks will suit you better than others depending on the situation. – – We have emotions, tendencies and irreversible habits – and that’s ok. These do impact decisions we make and what we consume. Sometimes it is about acceptance of this. Instead of banishing the above calorie sources as detrimental, view them for what they are. Understand that if awareness is achieved, said awareness can aid progress. This kind of rationality put into practice means that you can enjoy the varying events in your life (significant or insignificant), whilst also achieving the fitness goal you set yourself. – – You have a multitude of opportunities in life. If you’re smart, your favourite foods and drinks can always be a part of them ?. – – #thefitnesschef #halotop #treat #fridaynight #winefriday #winelover #eatsmart #snacktime #treattime #calories #caloriecounting #caloriecontrol #balanceddiet #nutritioncoach #fatlosscoach #caloriedeficit #fatloss

Η δημοσίευση κοινοποιήθηκε από το χρήστη ?????????Graeme Tomlinson (@thefitnesschef_) στις 31 Αύγ, 2018 στις 10:04 πμ PDT

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