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15g peanut butter vs 30g peanut butter ?Both could be considered a ‘spoonful’ but the difference in calories between the two could equate to an extra snack in your day (and when you’re trying to get a little bit leaner, this is definitely welcome!) – It’s these kind of incremental changes that make big differences. Peanut butter is often seen as a ‘health’ food – although I hate labelling things as that – so many don’t think too much about portion sizes. However being a bit more mindful about weight is a great way to reach your goals without sacrificing/cutting out foods you enjoy! – If you saw my ‘what I eat in a day for fatloss’ video (link in bio) than you’ll already have seen this little comparison but thought I’d share here too ? – P.S. Was so hard not to write the hashtag #FoodForThought here lol. P.P.S. I’m not going to. – #FFFoodForThought #theFFF

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 2:39am PDT

20g of cashews vs 40g of cashews ? ⠀ Both are technically a ‘handful’ but there are twice as many calories in the right than in the left. Portion-sizing can be super hard to get your head around at first, especially when you don’t want to track or weigh your food. But getting familiar with the best portion size according to your personal goal and what it looks like will massively help you get there quicker ?⠀ ⠀ If your goal is fatloss specifically, creating a caloric deficit is essential. This doesn’t mean restriction and this doesn’t mean cutting anything out. It just means being a little more MINDFUL of what you’re putting in your body (your diet) and how much energy you’re expending out (activity) ? And because nuts often come in large snack bags and are considered a ‘health food’, it’s so easy to eat over 500 calories of nuts in one sitting, which could potentially put you in a calories surplus.⠀ ⠀ So if you’re trying to get a little leaner, maybe the left side would be better for you. If you’re trying to gain weight, maybe the right side would be better for you. If you just bladdy love cashew nuts, maybe both sides in one big nutty mouthful would be better for you ?? ⠀ Not everyone wants to count calories and thats absolutely fine. But just having an awareness of whats in your food when you’ve got a goal in mind should really help you! I hope you guys found this useful ? ⠀ #FFFoodForThought #theFFF⠀

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 2:44am PDT

50g Granola vs 100g Granola ? – Both could be considered a bowlful however the bowl on the right has twice as much in it than the left. Granola is often considered a healthy way to start the day however it’s very easy to over eat (and get stuck in that ‘milk-cereal-more milk-more cereal’ cycle. Yep I could literally go to town on a box of granola.) ? – Granola is often full of nuts and seeds ? (which isn’t a bad thing!), the fat content can be pretty high which means so can the calories. So if weight management is your goal, it's always a good idea to use method of measuring your portions when eating it, like a scoop or scales ? – Don’t be fooled by ‘healthy’ branding and make sure you check the labels still. This exact pack had ‘LOW SUGAR’ printed on the front of it – and although it did indeed have less sugar, it still has the same amount of calories per 100g as many other versions with more sugar. I hope this helped some of you! ? This post isn't about bashing foods – but about education so you can enjoy them whilst still achieving your goals ? – P.s. I spent £4 on the fucking bag of granola so I could do this post for you guys. DEDICATION. – P.p.s. New WHAT I EAT IN A DAY 1700kcals Video coming your way tomorrow eve ?? #FFFoodForThought #theFFF

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 2:46am PDT

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.⠀ ⠀ #FFFoodForThought #theFFF⠀

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 2:58am PDT

A handful of Almonds vs. A packet of Fruit Pastels ?⠀ ⠀ Both snacks have the same calories. Which one would you pick?⠀ ⠀ Occasionally I’m the left hand, but mostly I’m the right hand. (I know, shocking. A person who considers themselves into health and fitness eats sweets – and is openly talking about it on social media.) ???⠀ ⠀ You see, although I’m fully aware that a handful of almonds contains lots of wonderful nutrients that would keep me fuller for longer, some days (no matter whether I’m looking to gain, maintain or lose weight) I’ll choose to eat sweets or a chocolate bar as a snack ?⠀ ⠀ Why? Because when the majority of my diet has consisted of well-balanced food that’s full of micronutrients, I have no issue eating something thats less so just because I love the taste of it. This is just a personal choice. Cutting out things I love isn’t realistic for me so I always squeeze something sweet into my days (all whilst still sticking to my calorie/macro/micro targets.)⠀ ⠀ Many would choose the almonds for the nutritional value or the flavour – which is totally fine. Many would choose the almonds because even though they'd prefer Fruit Pastels, almonds would make them feel more ‘on track’ mentally – which again, is totally fine ?⠀ ⠀ I’m not glorifying sweets, or almonds for that matter. I’m glorifying knowing what’s in the food you’re eating, and make educated decisions based on your own values. And I value food that’s good for my body and good for my soul.⠀ ⠀ ‘Healthy' to me is exactly what I make it. And Fruit Pastels (in moderation) make me happy which I believe contributes largely to my overall health ?⠀ ⠀ #FFFoodForThought #theFFF

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 2:56am PDT

I used to think liquid calories didn’t count. Don’t get me wrong, when I’m on a night out the calories in my gin and tonics aren’t exactly at the forefront of my mind BUT day-to-day (when I’m not up in da klub ?) I prefer to eat my calories rather than drink them. – It’s often surprising how many calories are in coffees and hot drinks – a large Starbucks Flat White is 290 calories and a latte is 300. If weight-loss is your goal, a simple swap like ordering a white americano instead will save you 250 calories ? If you did this everyday, you’d save 1,750 calories across a week which will have a great impact for such a small change. (AND you still get to walk around with your name on a Starbucks cup ?) – Simple swaps and daily habits FTW ? – #FFFoodForThought #theFFF

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 2:48am PDT

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

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 3:00am PDT

Toast and butter vs. Toast and butter ? – The difference being 96 calories and a couple of pats of butter. – This is a more extreme example (one would hope) because the thought of THIS level of butter makes me feel super weird lol. But this is just to show you how it can all add up. – When you're trying to get a little leaner you don't need to cut out foods you enjoy. Small tweaks to your portion control across an entire day can make a significant impact ? – (If you eat this level of buttery toast you are something else and pls comment below so I know you exist ??) – #theFFFeed @thefashionfitnessfoodie

A post shared by theFFFeed (@thefffeed) on Jul 17, 2017 at 12:46am PDT

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* – #FFFoodForThought #theFFF

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 3:01am PDT

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? ?⠀ ⠀ #FFFoodForThought #theFFF

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 3:03am PDT

Fruit and yoghurt vs. Fruit and yoghurt ?⠀ ⠀ Both of these bowls have 150g of greek yoghurt. Both of these bowls have 150g of fruit. However the difference in calories is approximately 300 calories.⠀ ⠀ I’m not saying the left bowl is any better the right bowl as both are full of wonderful micro-packed foods ?. I just wanted to show you guys how small changes to ingredients can change the caloric total ?⠀ ⠀ This doesn’t mean you need to weigh and track every last strawberry (lol). It just means if your goal is fat-loss, being a little bit more mindful of the calories in what you’re eating will really help when making food choices ?⠀ I firmly believe you should never cut anything out your diet you don’t want to. But I also know first hand how easy it to unknowingly remove a calorie deficit by eating something labelled as a ‘health food’ (Those coconut pieces came from a small grab and go 'snack pot’ but were 400 kcals ?)⠀ ⠀ Please note this post is not bashing fruit ?. This is purely from a fat-loss perspective and I’m fully aware of the lovely health benefits of ALL of the ingredients above (before ya’ll start throwing vitamins and minerals at me) ?⠀ ⠀ I want to highlight some small tweaks which could help those looking to lose fat with simple swaps ?⠀ ⠀ ⠀ Left bowl:⠀ – 150g Fage 0% Greek Yoghurt (78 kcal)⠀ – 50g Strawberries (16 kcal)⠀ – 50g Melon (15 kcal)⠀ – 50g Pineapple (25 kcal)⠀ ⠀ Right bowl:⠀ – 150g Fage Greek Yoghurt (142 kcal)⠀ – 50g Banana (45 kcal)⠀ – 50g Passionfruit (49 kcal)⠀ – 50g Coconut (196 kcal)⠀ ⠀ #FFFoodForThought #theFFF

A post shared by theFFFeed (@thefffeed) on Jun 30, 2017 at 2:54am PDT

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 @thefashionfitnessfoodie

A post shared by theFFFeed (@thefffeed) on Jul 8, 2017 at 7:29am PDT

Let’s be real, social media is a pretty confusing place to be. Everyday we consume conflicting messages on what we should be eat, and what we should be avoiding.⠀ ⠀ I believe there are certain foods which are generally beneficial for everyone to include in their diet however what you actually eat should come down to you, your body, your health, your goal and your personal preference ?⠀ ⠀ What one person calls a ‘good food’, another person might call a ‘bad food’. Look beyond the labels and do your own research to figure out what works for you on all levels ⚡️ (And I can confirm I enjoy each of these foods in my diet.)⠀ ⠀ Here’s a few examples of what I mean:⠀ ⠀ Bagel:⠀ – A ‘good’ lunch option for someone who wants to balance out their protein, fat and veggies.⠀ – A ’bad’ option for someone who doesn’t eat carbs. (lol why tho)⠀ ⠀ Nuts:⠀ – A ‘good' snack for someone who wants something natural, nutritious and filling.⠀ – A ‘bad’ snack for someone who wants something high volume and low calorie.⠀ ⠀ Smarties:⠀ – A ‘good’ snack for someone who someone who enjoys sweets, in the context of a balanced diet.⠀ – A ‘bad’ snack for someone who avoids refined sugar.⠀ ⠀ Protein Bar⠀ – A ‘good’ snack for someone who is always on the go.⠀ – A ‘bad’ snack for someone who avoids artificial sweeteners.⠀ ⠀ Cheese⠀ – A ‘good’ food for a vegetarian and trying to boost their protein intake.⠀ – A ‘bad’ food for someone who doesn’t eat dairy.⠀ ⠀ Granola⠀ – A ‘good’ breakfast for someone who just bloody loves granola.⠀ – A ‘bad’ breakfast for someone who struggles with portion control.⠀ ⠀ ⠀ Any food in excess is potentially harmful however none of these single foods are ‘good' or ‘bad’. Play the long game and try to look at your diet across the days, weeks and months ?⠀ ⠀ #theFFF @thefashionfitnessfoodie

A post shared by theFFFeed (@thefffeed) on Aug 20, 2017 at 8:17am PDT

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