Calorie counting? Yay, well done you! You're already on track to get that dream body you've been waiting for.
So, 4 months into calorie counting, you're still not seeing results. So you ramp up the cardio, cut back the calories even more, and you feel the sh**test you've ever felt.
Making a swap for a low calorie snack bar may seem the like the smart thing to do - but are you actually looking at what is in your food rather than just the number of calories on the front of the packet. Here's some things to consider below:
Know your foods
Let's take a banana. There's roughly 100 calories in a banana and let's say in the average 'slim bar' 'skinny bake' 'whatever-they-call-it-nowadays' there's 90 calories. You instantly go for the lower calorie option so you can bank yourself some extra calories.
Well in these low calorie bars not only you are banking an extra 10 calories for later, you're also banking refined sugar and carbohydrates that will give you a short boost of energy for the day. You'll appear full for. a shorter period of time and may end up reaching the snack drawer sooner in the day and binging on those calories you thought you had saved.
Whereas that banana you skipped out on, well rich in nutrients with evidence to back it such as improving gut health, as they're full of potassium that contributes to a healthy heart, they contain several antioxidants and so many more benefits!
Oh, but don't forget, you may have sacrificed all of that for 10 calories on a skinny bar.
Don't be afraid of the f word
If I had a pound Stirling for every time I heard a girl in high school telling me they were doing.a low fat diet I certainly wouldn't be sitting here writing this blog...I'd be sat in my mansion stroking my ponies.
For years we have been terrified of the word fat. We see the word fat content and run like it's a zombie apocalypse.
While you will probably be aware a cheeseburger meal and a milkshake is extremely isn't the kindest to your waistline as they're full of saturated fats.
Now, avocados, fish, nuts and oils and even some cheeses are known to be full of fats also - but do you think this is the same fat as that cheeseburger deluxe meal?
Of course not. These fats are rich in unsaturated fats, or monounsaturated fats and polyunsaturated if you want to impress your friends! Unsaturated fats are not something to be afraid of. Including healthy fats in your diets can help improve cholesterol levels and improve heart health.
You don't need to distribute your calories equally across meals...unless it suits you of course
Everyone has a different lifestyle so it's not a one size fits all when it comes to your calorie distribution across meals. Some like to have 3 large meals and no snacks during the day, whereas some people would rather have smaller meals and more snacks throughout the day.
You are entitled to have more calories in the morning and then a lower-calorie lunch and/or dinner if this fits your lifestyle and you know it works for you.
I suggest keeping a food diary when you first start out. Make a point of when you feel hungry, when you feel your energy levels drop off and if you spot a trend or pattern.
So work around your body, not what some gossip magazine is tell you what your diet should be like.
Focus on foods that will keep you fuller for longer
Rather than snacking on foods that don't keep you full, why not fill your plate with vegetables, beans and wholegrain carbohydrates that will keep you fuller for longer throughout the day. Don't be fooled by low carb advertising - there's nothing great about these and they're full of additives and won't keep you satisfied, meaning a binge and calorie overload will be on the cards later on in the day.
Everything in moderation
With everything mentioned with the above, it goes without saying that you need to eat in moderation. Yes a spoonful of peanut butter maybe full of good fats, but 4 teaspoons 4 times a day isn't great.
If you go over your calorie intake slightly so, make sure you have a look at your macronutrient goals - drill down if you overdone it on refined carbs or if you may have had some extra calories in a protein rich meal.
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