Ranbir Sanghera

Strength & Conditioning Coach Coaching👉🏽: ranbir@sanjosebarbell.com Strong people always build others up, never tear them down.

Quick Japan checkin.... ・・・ 🤯Things I used to think were true!🤬 . Yep, I used to be that guy. . “Oh no bro, I don’t eat carbs because it instantly turns into estrogen and you just store it as fat.” 🤮🤢 Kinda embarrassing but also awesome to look how far I’ve come in my understanding of nutrition and the body. . It’s important to look back and see your growth and progress. . By the way, carbs won’t make you fat. Too many calories and not enough movement will. . Yes, there are various psychological things that are at play but the physiological side is simple. . But definitely don’t think eating a slice of bread is instant fat. It’s not. . #breadsticks #carbsarelife #carbohydrates #fatlossjourney #weightlossjourney #weightlosstransformation #knowledgeofself #growthmindset #carbsmakeyoufat #iifymgirls #fitnessbody #theguavfather #theskinnyindian #strongertogether #onlinecoach #onlinecoaching #sanjosebarbell
⠀ Myself @i.am.deadlift and @syattfitness all love sushi and then diner coffee and pie. But that’s for another day. For now, let Jordan show you the ways of sushi. And whatever you do, don’t let @i.am.deadlift pick the restaurant lol…
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💥SUSHI ON A DIET💥 - 🦄Strap yourself in and squeeze onto your portkey because I'm anticipating a poop storm of incoherent gobbledygook from a fistful of dementors in the comments. Ready? Goggles on? We're diving in. - ☕️Sushi is my favorite food in the world. And I hate the question but if I could only eat one thing for the rest of my life it would 100% be sushi. (Pizza, too. And coffee. Also cheesecake.) But sushi is number one! - 🦄Anyway. Even though sushi is wicked healthy and good for you and blah blah blah, it's verrrrry easy to toss down a muggle-ton of calories without realizing. And that's the issue most people struggling to lose the last bit of stubborn fat deal with - eating very "healthy" but not losing fat. - ☕️Keep in mind, I purposefully did NOT use a red x (❌) or green check (✅) to symbolize the "right" choices. Instead I said, "less of this" and "more of this." Because I'm NOT saying you can't eat these things. In fact, I had a boat full of sushi last night. - 🦄I AM saying you should be aware of what makes up the majority of your meal. Because things like dumplings, maki, and tempura are verrry high cal/low protein. Whereas edamame, sashimi, and miso soup are verrrry low calorie/high protein. And if you eat sushi regularly (and/or in large amounts) sticking to mainly the right side of this image can help you stay on track and fill you up for far fewer calories. - ☕️That's it. That's all I'm saying. Nothing on this picture is inherently bad for you and I honestly encourage you to have all of it in moderation. Because life is too damn short not to enjoy yourself. - #sushi #sushitime #sushiburrito #bodybuilding #bodybuildinglifestyle #bodybuilder #bodybuildingcom #nutrition #healthyfood #healthyeating #healthydinner #iifym #ifitfitsyourmacros #healthydiet #fitnessaddict #fish #protein #nutritioncoach #nutritionist #diet #dieting #dietician #fatloss #fatlossfood #weightloss #theguavfather #sanjosebarbell
The scale is a TOOL. The carpenter uses tools. The tools don’t control him. Don’t let tools control you . VIA: @sarahdufflifestyleandfitness 
💥6 THINGS TO DO INSTEAD OF WEIGHING YOURSELF FIRST THING 💥 - 💖 Let’s begin so the scale is a very useful tracking method for some people but it is 100 percent not for everybody & you shouldn’t feel like you have to use it. There are a trillion other tracking methods such as how do you feel? Tape measurements, progress photos, clothes. - 😍I binned my scales out last year, because that number was doing nothing more than causing me stress & anxiety on a daily basis & controlling my mood for the day it was ridiculous. - 💁🏼‍♀️I would feel no different to the day before but if the scale told me a different story it immediately made me feel different about myself. - 🤓One of the biggest problems you have if you do have a slightly unhealthy relationship with that number, is it then controls your decision making for that day rather than your using your head & how you feel. - 🙅🏼‍♀️For example if the number wasn’t to your liking you might decide you need to compensate it for it by not eating properly or adding in extra cardio. No need for either except your own feelings of needing to compensate. Been there bought the t-shirt. - 🥦If this is you then here’s the thing it’s not an easy habit to break free from but truly liberating when you do. I honestly would urge you to first of all to bin them get them out of the house, don’t think that you won’t weigh yourself if they are still in the there. - 🎈You should then switch up your morning routine distract your mind & put yourself in a good mindset for the day. - 😎I will say the music one was a huge help for me. I would literally have my feel good song on standby as soon as I opened my eyes ear phones in music on & a little dance around my room. - 🧝🏻‍♀️I will be honest it will feel strange & possibly a bit unnerving at first but over time that becomes less. If you are stuck in this cycle then be honest with yourself & ask yourself is this how you want to live? If it isn’t then perhaps it’s time to take action. - 🤓Any thoughts or comments? Feel free to TAG a friend or share.
Don’t worry, we all fall victim to it: packaging and wording that makes things “seem” healthier or better for you. When in reality, they are basically the same thing. Learning what things matter (the vital few) vs the what things don’t (the trivial many) will help you stay sane and keep your wallet fat. And that’s something you want to keep fat. Great breakdown by an amazing human being and friend @mason_woodruff ⠀
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Resharing after an interesting exchange after posting the Oreo cookie butter about substituting almond butter for peanut butter. ⠀ If you want to use almond butter instead of peanut butter, almond milk instead of cow’s milk, GMOs vs ultra-Organic, do ya thang. But you should always know the why behind that decision. ⠀ An ungodly amount of money is wasted every single day on “healthier” products that are likely unnecessary. Do your research, know why you’re taking what you’re taking or eating what you’re eating, and keep an open mind. #nomsayin . #diet #caloriecounting #countingcalories #theguavfather #sanjosebarbell #diettips #burncalories #burnfat #burningcalories #burningfat #onlinecoach #onlinecoaching #losebellyfat #peanutbutterandjelly #healthier #fakefriends #allnatural #pb #pbandj #almondbutter #almonds #healthyfats #healthyfoods #healthyfoodporn #healthylifestyles #lifestylechanges #awareness
If you want to build muscle, you HAVE to eat. Too many skinny guys not eating enough and wondering why they can’t get bigger and stronger. Don’t worry...I was in that same boat. Be ok with a little bodyfat...you can take care of that later. @syattfitness teaches us the ways... ・・・ 💥HOW TO BUILD MUSCLE💥 - 🦄Should you do heavy weight and low reps? Or light weight and high reps? - 🍕It's one of the most common questions I get and, truth is, it's not one or the other. Per usual, the answer isn't as black and white as some would have you believe. Rather, both options have a time and place and neither should be done at the expense of the other. Let's dig deeper. - ☕️The first exercise of the day should usually be your heaviest weight/lowest rep sets. There are times when you can start lighter with a "pre-fatigue" set but thats a bit more advanced. Generally, start with heavy compound lifts for anywhere between 3-5 sets of 2-5 reps per set. - 🍄Next up, moderate weight/moderate reps. In other words, not outrageously heavy but not excessively light either. Anywhere between 3-5 sets of 8-12 reps is a solid range here. Worth nothing, by "isolated compound lifts" I mean compound movements (like db bench press, lunges, etc) that target big muscle groups but aren't as technically involved as, say, a back squat or barbell bench press. - 🐣Then we've got light weight/high reps. The range here is huge and could be anywhere between 1-3 sets of 15 - 100 reps. I don't like doing 100 rep sets so I stick to the range in the graphic but, theoretically, you could go that high. - 🏓Finally, eat. Like, seriously. Eat. Because if you're serious about building muscle and actually want to add some onto your frame, you need to toss down some extra kcals. - 🙏❤I hope this helps and, as always, any questions leave em below💪 - #muscle #muscles #muscleman #musclegain #musclefood #musclemania #massgain #bodybuilding #bodybuildingmotivation #bodybuilders #bodybuildingcom #bodybuildinglifestyle #powerlift #powerlifter #powerlifting #strength #strengthcoach #strengthtraining #strengthandconditioning #personaltrainer #personaltrainers #sanjosebarbell #theguavfather
I have a dream that one day we will recognize that calories DO matter even if you don’t believe in them. Until then, those silly geese who say calories don’t matter are entitled to their wrong opinions.😉Here’s an example of how “healthy” labels fool people into thinking they won’t gain fat. Stop falling for marketing gimmicks. Sick post by @cartergood ・・・ A breakfast muffin/roll seems like it would be a healthy start to your morning, at least that’s what Starbucks would tell you. - I mean, it DOES say 8-grain... that’s more grains than I can count on one hand! 🖐 - The reality? Those breakfast baked goods you see in the Starbucks displays are typically in the 300-400 calorie range. Roughly the same number of calories that you'll find in TWO Hostess cupcakes. - Now, obviously, the muffin comes with more fiber and protein, which you could argue makes it a better choice (Heck, I’d make that argument!) - But there are definitely better breakfast options out there... - My advice: if you're trying to lose some weight and enjoy eating breakfast, opt for foods higher in protein like eggs or low-fat/Greek yogurt. The protein will keep your belly full throughout the day, and your muscles will thank you for it too💪😉 ——— #theguavfather #weightloss #weightlosshelp #weightlosscoach #weightlossmotivation #weightlossfood #nutritiontips #nutrition #starbucks #hostess #calories #caloriecounting #countingcalories #diet #dieting #breakfast #losingweight #fit #fitness #fitnessjourney #fitspo #healthydiet #healthyeating #muffins #cupcakes #healthyweightloss #healthybreakfast
💥CONTEST TIME💥 . AHHHH!!! YESSSS! . It’s alliveee its alivveeeee IT IS ALIVVVEEE! . This contest has been shocked into life and I for one am excited to see who’s going to win. If you want to snag this limited edition Hippopotamus Park pay attention and listen carefully because I’m going to show you how to enter. . First of all, big shoutout to the designer @dianad_saurs and the man behind the printing @partoftheculture for making this happen! These guys are amazing and they both really care about doing quality work. Thanks guys! . INSTRUCTIONS: . Step 1: Like this picture . Step 2: Comment with your favorite line from the movie Jurassic Park like “HOLD ON TO YOUR BUTTS” . Step 3: Keep an eye on your DM’s because I’ll personally reach out to the winner within 48 hours from when this post is live so I can get your shirt size and address. . IMPORTANT - If you don’t follow the instructions EXACTLY, you won’t be entered so make sure you like & comment. . That’s it! So if you want in, LEGSGOOOOO! . Love you guys and appreciate you guys! . #sanjosebarbell #theguavfather #fatlossjourney #burnfat #burningfat #burncalories #burningcalories #diettips #jurassicworld #jurassicpark #hippopotamus #hippopotamuspark #hippopotamusrepublic #strongerthanyesterday #strongfirst
Want to make your fitness journey more enjoyable? Less stressful? Good, because you’ll feel SOOO much better when you’re not freaking out EVERYTIME your weight fluctuates. Because…it’s supposed to….fluctuate. Listen to the man @cartergood break it down. . Body weight can be a helpful tool for analyzing progress. But the one problem is that most people don’t actually know how to use it properly... - Most people see their weight day to day (or even week to week) and think the number flashing up at them is all that matters. Well, the truth is that your body weight doesn’t tell the whole story — especially not in the short-term. - For example, after a day of overeating, people will weigh themselves, see a 4-5 pound spike, and assume they’ve gained 4-5 pounds of fat. - That’s not at all what happened, though... - The extra 4-5 pound they’re seeing has very little to do with fat. The majority of the weight is just extra water 💦 and food stuff 💩 they’re still holding. - A day or two of getting back to normal and that weight will flush right out! 👍 - But that’s not what most people do. Instead, they’ll cut calories 💀, do “guilt” cardio 😰, or simply quit altogether 😔 - Don’t fall for that trap☝️... - Your weight on a single day does NOT define your progress as a whole. Looking at changes in body weight can be useful when you’re looking at long-term trends & averages, but it’s practically useless on a daily/weekly basis. - So if you do overeat and wake up heavier, know that you don’t have to do some magic weight loss trickery to “recover.” That’ll only stress you out and make things worse in the long run. - Instead, put it behind you and get right back on track. Do that, and I bet you’ll find your weight is back to normal (or lower) after a few days of consistency. . #weightloss #weightlossporgress #weightlossdiary #weightlossmotivation #weightlosstips #weightlosssupport #weightlossstruggle #diet #dieting #losingweight #fatloss #fatlossjourney #fatlosshelp #fitness #fitnessjourney #overeating #bingeeating #burnfat #burningfat #sanjosebarbell #theguavfather #gratitude #sanity #onlinecoach #onlinecoaching #strongertogether
This is a question I get DAILY. Perspective is key. Let’s hear it from the madman 👨🏻‍🔬🔬behind @mazerfitness ・・・ 💥💥WHAT TO DO WHEN YOU OVEREAT?!!💥💥 - Inevitably.. It’s going to happen.. No matter how dedicated you are right now. It’s going to happen. That one night that you tell yourself: “SCREW THIS” and you end up eating an entire pint of ben and jerries along with an entire pizza… It happens. - And that’s okay. Trust me. I’ve been there too. It’s a human trait. We’re all imperfect. As much as I myself strive to perfection, inevitably, everyone is going to mess up. - But what do you do the next day?! When you wake up with that aching guilt in the back of your mind. Here’s what you DON’T DO- Feel guilty and guilt yourself into doing a ridiculous amount of cardio or restrict yourself from eating all day long. - Here’s what you should do: - Wake up, and say: “Well fuck… that happened… Can’t do anything about it anymore! Let’s get back on track with my nutrition and stick to my normal training plan!!” - Don’t do anything and just get right back on track. I konw it sounds counterintuitive. But in the long run, in 2 years from now. You won’t even know about it. - Consitency over perfection. Consistency. Over. Perfection. - Don’t beat yourself up for one bad night. Rather, just get back on track and do what you know you should do!!! - And if you’re not sure what to do… Send me an email to mazerfitness@gmail.com with “what should I do?!” in the subject line, and describe your situation in depth!! I’ll help you from there!! - Hope this helps my friend! Have a great one today!! - ❤️Much love, Dennis . . . . . . . #weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers
My friend @sarahdufflifestyleandfitness helps us fight cravings like Bilbo vs Smaug ・・・ 💥Strategies to beat cravings 💥 - 💥Cravings are hard & at times it’s ok to satisfy them with the real Mccoy. But there will be times, especially if they are a frequent occurrence, but for the times when you need to ride them out here’s some of my own strategies I have found really help. - 👏🏻Having a flavoured sparkling water, diet drinks calorie free jelly all amazing little sweet hits. I find them particularly useful to handle that time of the month when all I want to do is eat granola 24/7. - 💥Before anyone takes to the comments section to have a rant about diet drinks or sugar free jelly I would like to say the following 1️⃣ For anyone to even hit never mind exceed the Acceptable Daily Intake (outlined by many health organisations) of 40-50mg/kg of aspartame( most common one) isn’t an amount that anyone would consume in a day. Of course there may be ONE human on the earth that defies but for the rest of us this applies.Have a read of a label & do your own workings out.2️⃣ I am not saying you should ditch all nutrient dense food & live solely off sugar free jelly or diet sodas 3️⃣ If you don’t want to consume them then don’t that’s your choice. - 👍🏻Drinking coffee not only helps to crush cravings dead in their tracks it also acts as an appetite suppressant. Coffee power 💥 - 😃Brushing your teeth is surprisingly effective . Make sure to carry a portable teeth brushing set with you same with gum. - 😎 Eating adequate protein, fruit & veg will help with keep the cravings at bay by keeping you full. I have actually found with many of my online clients that an overall switch in dietary habits has automatically lead to a reduction in cravings. - 🙌🏻Sleep try & ensure you are getting enough we've all been there using food as a pick me up because you've the worst sleep ever try to always reason with yourself acknowledge that it's the tiredness causing the cravings rather than an actual physical need. - 👍🏻Protein fluff is a very low cal pudding made from fruit & protein powder this stuff is amazing. You can either have a scroll down my page for the recipe or ask google.
Carbs don’t multiply in calories after a certain time. A gram of carbs ALWAYS has 4 calories... let’s listen in to @calothefitnesschef_ ・・・ True/false? Many of you will have heard this phrase before. But unsurprisingly, I doubt you read it in the journal of nutrition, or any journal for that matter. - - 🌚For years this ‘no carbs after dark’ metabolic artifice has plagued the fitness industry for those trying to stay/get lean. It was born out of the correct fact that our metabolism slows down as we sleep, which isn’t surprising as we aren’t moving much during this time. But this bears no correlation to this claim. - - 😏According to a study published by 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 interesting nonetheless. - - 😏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. (Both studies referenced in comments). These are just two studies of course. But slightly more reliable than the ban carbs at nightfall brigade. - - Important considerations: 1️⃣At the end of the day body composition is determined by energy in vs energy out, regardless of food/nutrient type. 2️⃣By reducing carbs at night, it’s simply an over complicated way to reduce calorie intake. 3️⃣A 10-15% gradual calorie reduction and increased movement over a period of time is measured and more achievable for fat loss. 4️⃣ This doesn’t mean you can start smashing loads of additional carbs at night. If you do that you’ll be in a calorie surplus and gain weight. 5️⃣Any extreme advice is probably not good advice. - - Myth crushed. Your thoughts? 🤓
If you EXPECT the top, you will get pissed when it doesn’t happen and quit. Simply KNOWING what’s on the path will let you stay on it. And just staying on it longer is the difference. Amazing post by my friend @susanniebergallfitness ・・・ 💥FAT LOSS PROGRESS💥 - ➡️Check out this scenario: 🐶You start out with a new diet or exercise plan, you expect to see some kind of results pretty early on. Something. Anything. You have eaten “perfectly” for a couple of days, and hit your workouts, so the expectation is you will see some sort of progress. Either the scale will have moved, or somehow, your clothes may feel like they are fitting different. Sound familiar? - 🦄If only fat loss actually worked that way. In a world of instant gratification that we live in now, we expect to see tangible results very quickly. I am here to tell you your body could give a shit about your timeline. Its going to lose fat at it’s pace, not yours. - 🐨If you truly want to change your body, you are probably going to have to change your mindset first . Be in it for a lifetime, not just 6 weeks. - 🐿The main reason why people can’t lose fat isn’t because they don’t know what to do. It’s because they aren’t patient enough to let it happen. They don’t see results early on and they get discouraged and quit. Or they only focus on what the scale says and can’t see the other areas of progress that are staring them in the face. Does that sound like you? - 🐙I know it isn’t easy. We all want affirmation that we are on the right track, and it can be so frustrating, but the sooner you let go of a timeline, and accept that losing fat takes time, your life will change. The weight will be off your shoulders, and you can finally get busy on your goals and enjoy the process. . Stop stressing about a number on the scale and it’s representation of your success or failure or worth. The number isn’t you. - 🐡Get out there, put in the work, beat the shit out of that fat you want to lose, and most importantly, enjoy your life. - 💜This is our life - we only have one shot at this, so make it count. There is nothing better ❤️❤️
Just because you’re eating “healthy food” doesn’t mean you’re going to lose weight. You still need a calorie deficit. That’s why there’s so many people who say they eat healthy but are still overweight. Let’s here it from @syattfitness . 💥"HEALTHY" FOODS HIGH IN CALORIES💥 - 🦄This is NOT a list of bad foods or off limit foods or foods you should stop eating. You wont blow up like Marge Dursley for eating them nor will you get detention with Filch (unless he finds you feeding them to Mrs Norris). - ☕️This IS a list of "healthy" foods that are also high in calories. Because food quality is important. But so is food quantity. And if you want to lose a bit (or a lot) of fat and are having trouble no matter how "healthy" you eat...you might be eating more calories than you think. - 🦄I put pizza in here as a joke (mostly to see who would get riled up in the comments without reading the caption) but also because it symbolizes an important concept -- flexible dieting. And also because pizza is my favorite food along with Oreo ice cream cake and apple pie. - ☕️Anyway. - 🦄There is no such thing as a "bad" or "off limits" food. Everything is allowed. The distinction is what should you focus on? What should be emphasized in your diet? Pizza, regrettably, shouldn't be a key player. But you can absolutely have it now and again while continuing to make progress. Especially if you can fit it in your calories. But even if you go over your calories, no big deal. Just get right back on track. - ☕️Because you don't reach your goals in a meal or a day or a week or a month. And you don't lose all your progress in a meal or a day or a week or a month. Progress is about consistency, NOT rigidity. And the more you can stay consistent with your diet and lifestyle, the more progress you'll make. - ❤🦄🙏☕️
💥CONTEST TIME💥 . The contest is ON! I’m excited to see who will win, so if you want to get in, pay attention and I will list the steps below! . Step 1 - Like this picture . Step 2 - Comment below with a person who’s been the most positive influence in your life and why. . Step 3 - Tag 1-3 friends who you think would benefit from my IG content. . Step 4 - Watch your DMs and I will be messaging the winner within 24 hours from when this post goes live so we can schedule a time to get on the phone! . THAT IS IT! LEGGSSGOOOOO!!!!! . Love you guys. I like to think my little corner of the internet is full of the strongest, kindest people around. #gratitude #sanjosebarbell #theguavfather
Soldiers used to get paid in salt. It’s where the saying “worth your salt” comes from. Thanks for keeping us salty, @syattfitness 😂🤓 and shoutout @nusr_et #saltbae ・・・ ⁉️IS SALT BAD FOR YOU?⁉️ - 🕰 For a long time we've been told high sodium diets raise blood pressure and put you at risk for a whole bunch of health issues. - 🚑These precautions have become the norm and many doctors were brought up learning this as fact in their schooling. - ☝️The cool thing about research, though, is it's ever-evolving and we're regularly learning new things about our body and how it responds to various stimuli. - 👀Newer research for example, has been finding high sodium diets do NOT inherently cause high blood pressure and other related issues. What research is actually finding is: 1️⃣The previous research that let us to believe high sodium was to blame, was correlational in nature and based on populations whose sodium intake came from LOTS of highly processed foods. That does NOT mean processed foods are bad for you, but it does mean if their diets were largely made up of processed foods, odds are they weren't getting a lot of fruits/veggies in their diet, likely weren't exercising, etc, etc, etc. In other words, they weren't actively paying attention to their health. - 2️⃣Newer research is finding a sufficient potassium intake is all you need to counter any negative effects from high sodium. It's also much easier (and palatable) to eat more potassium-rich foods than it is to severely restrict sodium intake. - 🏡 The take home point? Assuming you don't have high blood pressure already, salt is NOT bad for you. At all. And as long as you're eating enough potassium-rich foods (leafy greens, potatoes, squash, beans, banana, etc) you're totally fine to have extra sodium in your diet. - ❤🙏I hope this helped and, as always, any questions leave em below 💪 #iifym #ifitfitsyourmacros #flexibleeating #flexibledieting #intermittentfasting #calories #macros #sanjosebarbell #theguavfather #diettips #weightwatcher #fatlossjourney #dietcoach #onlinecoach
Put that cookie down! - Arnold Schwarzenegger in THE best Christmas movie of all time, Jingle All The Way. . Anyways, don’t be so dramatic. Eat your cookie already. . Great post by @meowmeix ・・・ Oops you had that cookie! or piece of pizza, or slice of cake! 🍪 Don’t fret, it’s not a big deal at all 💫 The worst is when you beat yourself up for it or throw out your entire day of eating just because of one cookie. . There are actually some benefits to spiking your calories a bit when you’ve been in a caloric deficit for a while. A carb-rich meal can help spike your leptin levels & other beneficial hormones giving you a boost of energy. (@chris.rocchio_fit ) . While I don’t feel deprived or have the urger to do this often, there is definitely nothing wrong with planning a special treat or indulging in that office food because YOU WANT TO not because someone else is making you! . Inspired by @soheefit . . . . . #cleaneating #healthyfood #healthyeating #healthychoices #fitfood #healthylifestyle #dessert #chocolate #weightloss #healthyliving #cookie #nutrition #cake #icecream #cleaneats #cookies #dessertporn #cleanfood #cheatmeal #healthylife #iifym #protein #sweets #organic #baking #sweettooth #desserts #eathealthy #breakfast
Repost @syattfitness 💩If you want to start a shit storm just say "all calories are created equal" then scroll through the comments section 🤗Now, I wonder how many of the people who disagree will objectively read my explanation 😉. - 💥Some coaches say “all calories are not created equal,” insinuating calories from different foods are inherently different from one another. - ☝️For example, they’ll say calories from apples are “good” while calories from donuts are “bad." - 😴To say calories in a donut are different than calories in an apple is like saying inches on a ruler are different than inches on measuring tape. - 👁Let me explain ➡️an apple IS more nutritious than a donut. No one in their right mind would argue otherwise. BUT calories & nutrients are two entirely separate entities. - 🍟A calorie is a unit of heat we use to measure how much energy a given food provides your body. All food has calories & the amount of calories in a given food is dictated by it’s macronutrient composition. - 🥕A Nutrient is a substance that provides nourishment in the form protein, carbohydrates, fats, vitamins, minerals and/or water. - 🌮A calorie is a unit of energy. That’s it. It doesn’t nourish your body (that’s what nutrients do). All it does is provide your body energy. - 🎤So while an apple has 80 calories & a donut has 300, the difference in those calories lies in the total amount – NOT the composition of each calorie. - 🎬Put differently, the calories in an apple are the same as the calories in a don1ut. The only difference is the donut has more. - 🎭Nutrients, on the other hand, nourish your body with proteins, carbs, & fats along with a variety of vitamins & minerals. - 🚦To that end, just as inches on a ruler are the same length as inches on measuring tape, calories from a donut will be processed exactly the same as calories from an apple. The nutrients, however, will be processed uniquely from one another as they are all innately different. - 🗽All calories are created equal. A calorie is a calorie just as an inch as inch. Calories are units of measurement that do not change in composition regardless of the food they’re in. Nutrients, however, are not all equal.
Know your meats!!!! Also, to my vegan/veggie friends, I love you and support you guys. Everyone should be eating more veggies. Idk if people ever realize how much better they’d feel with more plants. 💚☕️🤛🏽 . Solid post from @calories.hub ・・・ When it comes to meat and fish as my protein source, I like to vary it throughout the week 🍽✔️ Different sources of protein contain different essential vitamins and nutrients. Red meat is rich in vitamin B12 and iron whereas fish like salmon or sardines are high in omega-3 fatty acids📝 Eating too much of the same foods over and over again not only gets boring but can lead to dietary deficiencies. Here is what I usually choose from: Chicken or turkey 🍗 - white meat is the leanest choice, but I wouldn't give up on dark meat if you skip the skin. Both chicken and turkey give you about 22-25 grams of high-quality protein, along with B vitamins and selenium. Chicken is also easy to cook. Beef 🥩 - lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients. Pork 🍖 - contains branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. If you choose lean pork, it is not that high in fat. Shrimp 🍤 - type of sea food very low in fat (only 0.3g per 100g of shrimp) and gives you 24 grams of protein. It is reach in vitamin D, niacin, selenium and vitamin B12. Moreover, shrimp contain antioxidants such as astaxanthin, which reduces inflammation and oxidative damage. Cod 🐟 - is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids, all of which provide benefits for heart health. Additionally, cod contains selenium, magnesium and potassium. it is packed with protein (18 grams), low in calories and has little fat. Salmon 🐠 - it supplies iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a whole host of other nutrients you need for good health. It tends to be very high in heart-healthy omega-3 fatty acids. I recommend you to vary your protein sources by incorporating fish, red meat, chicken, turkey, sea food but also eggs, beans, vegetables and dairy to keep you feeling great and covering all your dietary deficiencies.
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