Blogger compara diferentes alimentos para te fazer repensar suas ideias sobre calorias

por: Mari Dutra

A blogueira Lucy Mountain, do blog The Fashion Fitness Foodie, inspira mais de 91 mil seguidores através do Instagram. Com foco fitness, suas postagens estão buscando conscientizar as pessoas de quem nem sempre os alimentos vendidos como “saudáveis” são menos calóricos (ou realmente mais saudáveis) do que os convencionais.

Lucy compara as calorias de dois tipos de alimentos para mostrar que algumas vezes nós sequer percebemos o que estamos comendo. Quem imaginaria, por exemplo, que um punhado de jujubas pode ter as mesmas calorias que um punhado de amêndoas? No caso da foto acima, por exemplo, ela lembra que nunca imaginou que sua “água com um toque de morango” resultasse na ingestão de 150 calorias.

'Healthy Breakfast' vs 'Naughty Snack' ?⠀ ⠀ I've been talking a lot about labels recently, and I thought this would be good example of what I'm talkin bout.⠀ ⠀ On the left is a pack of Belvita Breakfast biscuits, on the right we have 4 digestive biscuits. One is marketed as a 'healthy breakfast' and the other is seen as a 'naughty snack.'⠀ ⠀ They're practically the same calories and macros, with the digestive biscuits being a fraction higher in protein and lower in sugar than Belvitas ?.⠀ ⠀ Yes, Belvita has an extra few micronutrients but only the equivalent to approximately 150g of spinach lol. Which one would hope you'd get from the rest of your diet anyway.⠀ ⠀ So yeah in short, buy Belvita if you enjoy them and they're working for you (#YouDoYou always ?) but if you're only buying them because they're marketed as a 'healthy' breakfast, I'd argue you might find a better choice more suited to your goal.⠀ ⠀ (Digestives are also 60% cheaper #BargainLife)⠀ ⠀ #theFFF

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Eles têm praticamente as mesmas calorias e nutrientes, com os biscoitos normais tendo um pouco mais de proteínas e menos açúcares que o Belvita“, escreve ela em um post comparando dois biscoitos similares. Ao mesmo tempo que compara alimentos mais calóricos com os seus equivalentes mais light, a blogueira lembra que uma escolha individual não pode ser responsável pelo fracasso de uma dieta inteira.

Outro mito que ela busca derrubar é o de que alimentos sem glúten ou sem lactose sejam menos calóricos do que suas versões convencionais. Comparando dois chocolates similares, ela comenta: “Só porque algo não contém glúten ou leite não significa que tenha menos calorias ou vá ajudar você a emagrecer. Estes produtos não deveriam ser tratados como se fossem mais saudáveis, a não ser que você tenha uma intolerância de verdade“.

100g Milk Chocolate vs. 100g Gluten-Free, Wheat-Free, Milk-Free Chocolate ?⠀ ⠀ Reasons to buy the Free From Chocolate:⠀ 1. You are lactose intolerant.⠀ 2. You are very gluten/wheat intolerant.⠀ 3. You prefer the taste of it. 4. It suits your moral stance.⠀ ⠀ Reasons to not buy the Free From chocolate:⠀ 1. If your goal is weight-loss and you think this will help.⠀ 2. It tastes truly awful. (IMO of course hunz.)⠀ ⠀ ⠀ Buying 'Free From' food is like the Von Dutch cap of 2017. It's incredibly 'trendy' and it just shouldn't be.⠀ ⠀ There's an association that Free From = Healthy = Weight-loss. And it's just simply not the case. Just because something doesn't contain gluten or milk doesn't means it's any less calories or more conducive to your fitness goal.⠀ ⠀ 'Free from' should not be treated as an indication of 'healthier' unless you have a genuine intolerance ??⠀ ⠀ ⠀ #theFFF

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Em outros casos, a única coisa que mudou foram os ingredientes usados para cozinhar, como na foto abaixo, que mostra o mesmo prato sendo feito com diferentes óleos e carnes com diferentes percentuais de gordura. Veja esta e mais algumas postagens feitas pela blogueira abaixo!

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 than carbs or protein. 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 @thefffeed #theFFFeed

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The OG has arrived. Spot the difference ?⠀ ⠀ Each side has the same amount of food but the left side has 550 calories less than the right.⠀ ⠀ I know I say the same shit every post but let's get my lil disclaimers out the way first because they're important:⠀ ⠀ 1. I'm v. v. v. aware calories don't necessarily mean 'healthy'.⠀ 2. However if you're looking for weight-loss/gain having an awareness will help.⠀ 3. Each day of food is just an example and not what you should necessarily aim for.⠀ ⠀ So let's talk differences;⠀ – OJ = Reduced Sugar vs 'Normal'⠀ – Porridge Almond Milk = Unsweetened vs Sweetened⠀ – Salad Dressing = Light vs. 'Normal'⠀ – Oil to Bake Potato = Light vs. Olive Oil⠀ – Tuna Mayo = Light vs. 'Normal'⠀ – Beef = 5% fat vs. 12% fat⠀ – Oil to Cook Veg = Light vs. Olive Oil⠀ – Yoghurt = 0% Fage vs. 2% Fage⠀ This is just to show you don't have to necessarily eat less food. Small swaps can make a big difference ? ⠀ (And yes I eat chocolate bars. The kind you get from a newsagents. And still consider myself 'healthy' ?)⠀ Left side:⠀ ⠀ Breakfast:⠀ – 40g Oats⠀ – 3 Strawberries⠀ + 200ml Unsweetened Almond Milk⠀ + 225ml Reduce Sugar Orange Juice⠀ ⠀ Lunch:⠀ – 1 Potato⠀ – 100g Salad⠀ – 1 tin Tuna⠀ + 15ml Light Caesar Dressing⠀ + Frylight Spray⠀ + 1 tbsp Lighter Light Mayo⠀ ⠀ Dinner:⠀ – 125g Golden Veg Rice⠀ – 80g Mushrooms⠀ – 60g Peas⠀ – 100g Chopped Tomatoes⠀ + 125g 5% Fat Beef⠀ + Frylight Spray⠀ ⠀ Desert:⠀ – 150g Apple + Grapes⠀ + 0% Fage Greek Yoghurt⠀ ⠀ Snacks:⠀ – 30g Almonds⠀ – 1 Chocolate bar⠀ + 3 Mini Babybel Lights⠀ ⠀ ⠀ Right Side:⠀ ⠀ Breakfast:⠀ – 40g Oats⠀ – 3 Strawberries⠀ + 200ml Sweetened Almond Milk⠀ + 225ml Orange Juice⠀ ⠀ Lunch:⠀ – 1 Potato⠀ – 100g Salad⠀ – 1 tin Tuna⠀ + 15ml Caesar Dressing⠀ + 0.5 tbsp Olive Oil⠀ + 1 tbsp Mayo⠀ ⠀ Dinner:⠀ – 125g Golden Veg Rice⠀ – 80g Mushrooms⠀ – 60g Peas⠀ – 100g Chopped Tomatoes⠀ + 125g 12% Fat Beef⠀ + 1 tbsp Olive Oil⠀ ⠀ Desert:⠀ – 150g Apple + Grapes⠀ + Fage Greek Yoghurt⠀ ⠀ Snacks:⠀ – 30g Almonds⠀ – 1 Chocolate bar⠀ + 3 Mini Babybels⠀ ⠀ #theFFF #theFFFeed @theFFFeed

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Spot the difference ?Both of these meals have the same amount of potato, tuna mayo and salad – but the plate on the right is 246 calories more than the left.⠀ ⠀ Firstly can I just say:⠀ 1. It is possible to be both aware of your calorie intake AND enjoy a varied balanced diet/happy relationship with food at the same time.⠀ 2. It is also possible to find calorie counting of any form tedious and negative. In which case, please ignore this post and keep on doing you ?⠀ ⠀ Now let’s talk invisible calories. If you haven’t guessed, the 3 differences here are in the salad dressing, the oil used to bake the potato and the mayonnaise in the tuna. On the left I’ve opted for ‘lighter’ versions of each of these as opposed to the ‘normal’ option.⠀ ⠀ If your goal is weight-loss (and you are eating enough fat in the remainder of your meals for the day), making these kind of small tweaks can really go a long way. You’re still eating the same volume of food for fewer calories – and it practically tastes the same.⠀ ⠀ Equally if your goal is weight-gain, going for the higher calorie options will help increase your intake for the day if needed ?⠀ ⠀ Left Plate:⠀ – 1 Potato⠀ – 100g Salad⠀ – 1 tin Tuna⠀ + 15ml Light Caesar Dressing⠀ + Frylight Spray⠀ + 1 tbsp Lighter Light Mayo⠀ ⠀ Right Plate:⠀ – 1 Potato⠀ – 100g Salad⠀ – 1 tin Tuna⠀ + 15ml Caesar Dressing⠀ + 0.5 tbsp Olive Oil⠀ + 1 tbsp Mayo⠀ ⠀ As always I’m not bashing ANY ingredients here, I don’t believe in labelling foods as ‘good’ or ‘bad’. This is simply to show context ?⠀ ⠀ Okay bye ? #AnotherReallyShortCaptionForYou⠀ ⠀ #theFFF #theFFFeed – (p.s. JUST NOTICED – AS IF @theFFFeed IS AT ALMOST 1k FOLLOWERS IN LIKE 3 DAYS. ????)

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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⠀ ⠀ #theFFF #theFFFeed @thefffeed

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150ml Gin & Slimline Tonic vs. 150ml White Wine ?⠀ ⠀ So I’m not really a casual drinker – I’m very much GO HARD OR GO HOME lol ?? I probably go out and get suitably drunk once or twice a month. This has nothing to do with being all #fitness, I'd just rather go for dinner most of the time than slam jagerbombz in Shoreditch.⠀ ⠀ Alcohol has calories (as much as we don't gaf after a few units ?), and they can add up pretty quickly on a night out depending on what you drink. If you're a regular drinker, something as simple as swapping your white wine for a Gin and Diet tonic could slice your potential calorie intake by over half ? Just something to bear in mind if you’re watching your intake ?⠀ ⠀ P.s. I genuinely used to pre-drink a bottle of white wine at Uni. Was i okay?⠀ ⠀ P.p.s. Did you know alcohol is it's own macronutrient? ?⠀ ⠀ #theFFF #theFFFeed @thefffeed

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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* – #theFFF #theFFFeed @thefffeed

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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 #theFFFeed @thefffeed

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100 calories of Strawberries vs 100 calories of Strawberries ?⠀ ⠀ The portion on the left weighs 300g and the portion on the right weighs 35g, however both amount to 100 calories.⠀ ⠀ I don't about you guys but I love eating… like just eating. Anything. In general ? So whenever I'm trying to get a little bit leaner, I love low calorie/high volume snacks. They make me feel like I'm eating more – like picking a bowl of fresh strawberries as opposed to a snack bag of dried strawberries ?⠀ ⠀ People often presume dried fruit has the same macro/micro nutrient value as fresh fruit and don't really take the huge difference in volume into account. Being aware of these factors could really help improve your portion control when eating either of these type of foods – and get you to your goal quicker ?⠀ ⠀ Don't get me wrong; dried fruit is waaaay easier to eat when you're on the go (ain't nobody got time to whip out a punnet of strawberries lol). So they could be a good option if convenience is the priority. But when fatloss is the goal, 300g of fresh strawberries is likely to be more satiating.⠀ ⠀ Anyway I personally like my strawberries dowsed in gelatin with the label 'Haribo' on it.⠀ ⠀ #theFFF #theFFFeed @thefffeed

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Todas as fotos: Reprodução Instagram

Mari Dutra
Criadora do Quase Nômade, contadora de histórias, minimalista e confusa por natureza, com os dois pés (e um pet) no mundo. Chega mais perto no Instagram.

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