Aynı Şeyi Yemeye Devam Ederken Yüzlerce Kalori Azaltabileceğinizi Gösteren 11 Tüyo

Diyet yapmanıza rağmen kilo veremiyorsanız bir şeyleri yanlış yapıyor olma ihtimaliniz yüksek. Hafif bir şeyler yediğinizi düşünürken önünüzdeki salata bünyenize 1000’e yakın kalori sokuyor olabilir. Instagram’daki @movingdietitian kullanıcı adlı diyetisyen, ufak değişiklerle yemeğinizden yüzlerce kalori azaltabileceğinizi ortaya koyan paylaşımlar yapıyor. Yağ kullanımının, sosların ve ufak değişikliklerin, yemeklerin kalorisini yarıya indirebileceğini gösteren kullanıcının paylaşımlardan bazıları şöyle:

1. Patatesi ve eti azaltıp yeşilleri arttırınca 200’e yakın kalori fark ediyor

Ever since I studied Dietetics, I haven’t bothered with drastic diet changes to achieve goals because I know how short term, unsustainable and depressing they are. Changes I make are small, almost unnoticeable and spread across days and weeks. Decreasing the serve size of energy dense foods and increasing portions of low energy density foods has been key for me. A lot of small changes can add up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the left • 175g beef • 4 potatoes (150g) • 20g Spinach • 1 floret Cauliflower (40g) • 1 slice Zucchini (25g) • 1 stalk Broccolini (25g) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the right • 100g beef • 3 small potatoes (80g) • 40g Spinach • 3 florets Cauliflower (100g) • 3 slices Zucchini (74g) • 3 stalks Broccolini (60g)

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on May 18, 2018 at 4:25pm PDT

2. Aynı yemeği daha az pirinç, daha az et, daha fazla sebzeyle hazırlayıp fazla kalorili sosları çıkarınca yemeğin kalorisi de yarıya düşüyor

If you’re trying to lose weight then it can be easy to overdo the cals on even seemingly healthy meals like stir fry! See below ?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ***As a note- I have weighed the non starchy veg for this demo but I DO NOT weigh non starchy veg at home- I throw as much as I can in! Scales are good to keep portion sizes in check for meats, starchy carbs and good fats (although measuring in spoons, cups usually works for a lot of starchy carbs and fats) but weighing is not required for non starchy veg! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left ?50g capsicum ?20g zucchini ?2 stalks broccolini ?1 large mushroom ?15g beans ?1/2 small onion ?200g beef (when cooked) ?2tsp oil ?1Tbsp sweet chilli sauce ?2tsp oyster sauce ?2tsp lime juice ?1 cup cooked rice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?100g capsicum ?50g zucchini ?3 stalks broccolini ?1 large mushroom ?40g beans ?1/2 small onion ?100g beef (when cooked) ?Spray oil ?1tsp Sriracha ?3tsp oyster sauce ?2tsp lime juice ?1/2 cup cooked rice

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Jul 16, 2018 at 2:05pm PDT

3. Somonla hazırlanan bu öğünde de yağlar, soslar ve noodle’ın ne kadar büyük bir fark yarattığını görebilirsiniz

SPOT THE DIFFERENCE ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Both of these meals are healthy but depending on your goals you may make some modifications for more or less calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This one is also important as while good fats are ofcourse amazing for and required by our bodies- the calories can add up. So if you’re trying to move some weight you need to be aware of portions of even good fats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the left • Large (220g) Salmon fillet (when raw) • 2tsp oil for pan frying • 1 serve (~200g) soba noodles • 1 Tbsp Edamame • 1/4 carrot – julienned • 1/2 cup cooked spinach • 25g Broccoli (~2 florets) • 1/2 medium Avocado ? • 1 tsp lime juice • 1/4 cup basil • 1/2 tsp sesame seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the right • Small (150g) Salmon fillet (when raw) baked without added fat • 1/3 serve (~70g) soba noodles • 2 Tbsp Edamame • 1/2 carrot – julienned • 3/4 cup cooked spinach • 50g Broccoli (~2 florets) • 2 cherry tomatoes • 1/4 medium Avocado ? • 1 tsp lime juice • 1/4 cup basil • 1/2 tsp sesame seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A fish spot the difference for you @judithhross ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Apr 25, 2018 at 1:25pm PDT

4. Hazır humus alırken kalorisi düşük olanını tercih edin

Hummus Vs Hummus _______________________________________________________ Hummus is often a go to healthy snack but the calorie density of some brands is almost triple others due to the amount of oil added in production ✔️Check the label and pick one with between 500-650kJ/120-150cals per 100g product

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Sep 14, 2017 at 2:22pm PDT

5. Lavaş yerine marul koyup peyniri azaltmak büyük değişiklikler yaratıyor

You can apply some of the below modifications based on your fitness goals- if you want to gain weight – go left. If your goal is to lose or maintain weight – go right. The bulk of these meals is pretty much the same, so both will be equally filling. This is important because satiety is one of the major challenges when trying to lose weight and many people think they need to eat smaller meals. This is simply not necessary! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the left • 3 small soft shell tacos • 1tsp oil for cooking • 1/2 garlic clove • 1/2 brown onion • 200g Regular mince • Taco seasoning + herbs • 1/2 tin tomatoes • 4 cherry tomatoes • 1/4 small corn cob • 50g Avocado • 40g full fat cheddar cheese ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the right • 3 large lettuce leaves for shells • 1Tbsp water for cooking • 1/2 garlic clove • 1/2 brown onion • 100g Extra lean mince • 70g red kidney beans • 1 small grated carrot • Taco seasoning + herbs • 1/2 tin tomatoes • 8 cherry tomatoes • 25g dices capsicum • 1/4 small corn cob • 25g Avocado • 10g Parmesan cheese (Parmesan has a much sharper flavour so you can get away with much less) ⠀⠀⠀⠀⠀⠀⠀⠀⠀

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Apr 2, 2018 at 1:28pm PDT

6. Porsiyon kontrolü önemli

Too big a burrito? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ok so the size of the wrap (which saves about 100cals) makes this one more obvious but the other differences save you an extra 300cals! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the left • Large wrap • 1tsp oil for cooking • 1/2 brown onion • 160g Regular mince • Taco seasoning • 1/2 tin tomatoes • 1 cup lettuce • 1/2 tomato • 50g Avocado • 40g cheese ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the right • Medium wrap • 1/2 brown onion • 100g Extra lean mince • 50g black beans • 1/3 Zucchini • 1/2 medium carrot • Taco seasoning • 1/2 tin tomatoes • 1 cup lettuce • 1/2 tomato • 25g Avocado • 20g Low Fat cheese ⠀⠀⠀⠀⠀⠀⠀⠀⠀

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Feb 26, 2018 at 11:16am PST

7. Aynı malzemelerle hazırlanan bu salatada sadece malzemelerin miktarları farklı

No change in ingredients – just different amounts! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?180g steak (untrimmed) ?1tsp Oil (to cook steak) ?2 cups Lettuce ?4 rings Red Onion ?50g Avocado ?1cup Cooked Rice Noodles ?30g Cucumber ?2 Cherry Tomatoes ?2 tsp Sesame Oil ?2 tsp Lime Juice ?1 tsp Soy Sauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One the Right: ?? ?100g steak (trimmed) and grilled (without oil) ?2 cups Lettuce ?4 rings Red Onion ?25g Avocado ?1/2cup Cooked Rice Noodles ?50g Cucumber ?4 Cherry Tomatoes ?1/2 medium Carrot ?1 tsp Sesame Oil ?2 tsp Lime Juice ?2 tsp Soy Sauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [Both recipes have equal amounts of garlic, mint, coriander, chilli and ginger]

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Jan 24, 2018 at 12:07pm PST

8. Domates, ıspanak, kırmızıbiber, kabak ve havuçtan oluşan büyük bir tabak, 200 gramlık bir tatlı patates ile aynı kaloriye sahip. Kilo vermek isteyenlerin öğünlerinde daha çok nişastasız sebzeleri kullanması gerekiyor

STARCHY VS NON-STARCHY VEG ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • It is NOT necessary to avoid any vegetables but fill your plate with mostly non-starchy veg • Non-starchy vegetables are low enough in calories compared to their weight that they can be eaten 'freely' including spinach, rocket, broccoli, cauli, carrots, Zucchini, cucumber, asparagus, capsicum, celery (sans peanut butter), tomatoes (technically a fruit), eggplant, lettuce, leeks, mushrooms, zucchini, Brussel sprouts, snow peas, squash • More moderate portions of starchy vegetables is a good idea especially if you are trying to lose weight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?One the left: 10 Cherry tomatoes, 3 cups loosely packed spinach, 1 small capsicum, 1 small carrot, 1/3 Zucchini ?On the right: 200g sweet potato

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Jan 10, 2018 at 12:46pm PST

9. Atıştırmalık bir şeyler aradığınızda patlamış mısır iyi bir tercih olacaktır

Yes – I KNOW this one is obvious ? but at this time of year it’s a good reminder to put some lower calorie snacks out instead of or alongside those chips so you’ve got a healthier option. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We graze a lot more at this time of year so reaching for a handful of air popped popcorn instead of chips will save yours some cals ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While Xmas is about enjoying good food and good company, don’t treat it as a complete write off.. make some healthier choices where possible ???

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Dec 21, 2017 at 12:28pm PST

10. Kilo vermek isteyenler için sebzeleri arttırıp makarna, tavuk ve peyniri azaltmak bu yemeği ideal hale getiriyor

HEALTHY PASTA? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While pasta is not the devil, it gets a bad wrap. The portion size and what we load it up with can be an issue, it’s easy for the cals to add up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 〰️On the left ? 2 tsp EVOO ? 200g chicken ? 30g semi-trimmed bacon ? 2 cups cooked pasta ? 30g full fat cheddar ? 2 large Florets Broccoli, 1 medium mushroom ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️Easy swaps to get the dish on the right⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?100g chicken (cooked in a little water instead of oil) ? 1 cup cooked Pasta ? 1 tsp capers ? 10g Low Fat cheddar ? 1/4 large capsicum, 4 large florets Broccoli, 2 medium mushrooms ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [Both recipes contain 100ml passata, 1Tbsp tomato paste, garlic clove, 1/4 red onion, 2 anchovies, Chilli, herbs, salt and pepper]

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Dec 19, 2017 at 11:45am PST

11. Tatlı krizine tatmin edici çözüm

If you want chocolate then eat it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But be sensible by keeping your portion small and top your snack up with something not as calorie dense and filled with nourishing nutrients like the 200g of strawberries in this pic ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?You’ll be more satisfied and get loads more fibre, vitamins and anti-oxidants #winwin

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Nov 22, 2017 at 12:35pm PST