今度こそ体重を減らして、健康的なボディを手に入れたい! その一心で、食事の度にカロリーを計算したり、好きなおやつを我慢したりしている人は多いのでは? 

そんなあなたに、コスモポリタン イギリス版より、写真を見るだけでカロリーに関する意識が変わってしまうと話題のSNSを紹介。フィットネス・インスタグラマーのルーシー・マウンテンさんはインスタグラムアカウント<TheFFFeed>を通じて、食事にちょっとした工夫をすれば大きく"カロリーオフ"できて、減量中でも好きなものを食べられるというメッセージを発信している女性。

ルーシーさん曰く「カロリー計算をすれば健康になるというわけではない」けれど、「減量、もしくは増量したいのであれば、カロリーを理解しておくことが大事」とのこと。

Two days ago I did a text-based Instagram story with details on my personal approach to food. You might remember it - it was talking about my 30/70 split, had a pink background and probably this emoji 💅.⠀ ⠀ Incase you missed it, my 30/70 split is basically this:⠀ -70% (ish) of the time I eat filling, micronutrient-dense foods I love.⠀ 30% (ish) of the time I eat less-filling, less-micronutrient-dense foods I love.⠀ ⠀ I don’t necessarily eat like this every day.⠀ I don’t necessarily eat like this every week.⠀ ⠀ Some weeks I’ll be extremely busy and it’ll be more like 40/60.⠀ Some weeks I’ll not give any fucks and it’ll be more like 50/50.⠀ ⠀ In fact, 50/50 has been pretty much my week this week. I’ve just moved flats, my motivation has been low and I’ve just generally felt hormonal.⠀ ⠀ I even turned into a #fitgirl meme last night and spoon-ate Nutella out a jar. I cringed at myself.⠀ ⠀ Anyway I just wanted to emphasise that ‘ish' because it’s a big one. There will be days, weeks - even months - when my motivation dips, and that’s okay. It’s temporary, and I’m in this THANG FO LYF.⠀ ⠀ #Realism #LikeRealizingStuff #KylieJenner⠀ ⠀ (📷: @ninahealthily - wearing all @fashercise who btw are still giving 20% off with code FFFXFASHERCISE to celebrate their beeday 🎉)

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食事は7:3の比率を心がけているの。食事の7割は腹もちが良くて、微量栄養素が豊富な好きなものを食べて、残りの3割は腹持ちや栄養価が高くなくても大好きなものを食べるの。忙し過ぎて6:4になってしまっても気にしない! 今週なんか元気が出ないし、ホルモンのせいもあって5:5くらいになってるけど、一時的にそういうときもあるわ。

カロリーを正しく認識するには、「カロリー量=ヘルシーさではない」ことや、「カロリーオフ=分量を減らす」ではないと理解する必要があるのだそう。

たとえば<TheFFFeed>には、ひと握りのアーモンドと、ひと握りのフルーツゼリーをそれぞれの手に乗せた写真が投稿されているけれど、意外なことに、いずれも同じ188キロカロリーなのだそう。

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

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アーモンドの方が、優れた栄養素が豊富で腹持ちも良いのはわかっているわ。でも、甘いものやチョコレートバーを選ぶこともあるの。だって、私の食生活はほとんどがバランスのとれた微量栄養素たっぷりの食事だから、少しくらい栄養価の低いスナックを食べても平気なのよ! 大好きなものを我慢するなんて私には無理。自分が口にするものを理解すること、そして価値観と知識に基づいた選択をすればいいと思うの。フルーツゼリーを少し食べれば心が元気になって、結果的にヘルシーになっているはずよ!

ほかにも、カロリーの違いに驚かされる目からウロコな写真がたくさん。ぱっと見ると同じに見える2枚の写真なのに、カロリーには大きな違いが…。

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. 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 @thefashionfitnessfoodie

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左のお皿:脂肪分5%の牛肉、オリーブオイルスプレーで調理。 右のお皿:脂肪分12%の牛肉、大さじ1杯のオリーブオイルで調理。

同じに見えるのに、その差はなんと約200キロカロリー! 違いは「肉の脂肪分と調理に使う油の量」だけなのだそう。脂肪分もカロリーも体が機能する上で大事だけれど、「体重を管理したいのであれば、素材をヘルシーなもので代用するという手段があるわ。でも脂肪分は大事だから、しっかり1日の食事を通して十分に補うようにね」。

他にも、量を少しだけ減らしたり、素材を変えるだけで、カロリーに大きな差が出る衝撃の食事例が。

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 @thefashionfitnessfoodie

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違いは3つだけ。サラダのドレッシング、ベイクドポテトに使った油、そしてツナに入れたマヨネーズよ。いずれも、左のカロリーオフレシピでは低カロリーのものを使用しているの。

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

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どちらも同じ量の食事だけど、左は550キロカロリーも少ないのよ。
オレンジジュース:糖分控えめvs普通のジュース/ポリッジのアーモンドミルク:無糖vs砂糖入り/サラダのドレッシング:ライトタイプvs普通のドレッシング/ベイクドポテトに使った油:ライトオリーブオイルvs普通のオリーブオイル/ツナのマヨネーズ:ライトマヨネーズvs普通のマヨネーズ/牛肉:脂質5%vs脂質12%/野菜を調理した油:ライトオリーブオイルvs普通のオリーブオイル/ヨーグルト:脂質0%vs脂質2%

Peanut butter on Toast vs Peanut Butter on Toast 🍞⠀ ⠀ Both are made from one slice of the same bread, both have a spread of the same peanut butter on top. However one side is roughly 150 calories more than to the other.⠀ ⠀ I bladdy love a bit of PB but it can be super easy to accidentally-on-purpose spread half a jar on a piece of toast lol (I've been there 🌝) Because nut butters are high fat, they tend to be high in calories. WHICH IS ABSOLUTELY FINE GUYS. It's just something to bare in mind if weight-loss (or weight-gain) is your goal. Weighing out yo PB is a good method of managing this.⠀ ⠀ Left Slice:⠀ - 1 slice of Hovis Wholemeal Bread (88 kcal)⠀ - 15g Peanut Butter (94 kcal)⠀ ⠀ Right Slice:⠀ - 1 slice of Hovis Wholemeal Bread (88 kcal)⠀ - 40g Peanut Butter (250 kcal)⠀ ⠀ As you know from my recent posts, I'm about enjoying ALL ze food and there is nothing I cut out of my diet that I like the taste of - no matter my goal. Learning how to manage portion sizes has allowed me to achieve this! I hope this helps my fellow PB addicts out there. I got chu. 😏😏😏⠀ ⠀ #FFFoodForThought #theFFF

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ピーナッツバターは大好きだけど、ナッツバターは脂肪分が高くて高カロリーなのよね。どちらも同じトーストだけど、左は15gのピーナッツバターで右は40g。それだけで150キロカロリーも違うのよ!

Avocado Bagel vs Avocado Bagel 🥑⠀ ⠀ The one on the right is the kind you’d probably find at a trendy brunch spot. The one on the left is 300 calories less.⠀ ⠀ Both are very similar in volume and taste, but with a few little tweaks, the nutritional values are very different (see end of caption) 💪⠀ ⠀ Savoury breakfasts (like Instagram’s beloved avo-on-toast) typically use high fat ingredients. Which is of course fine, however such ingredients are generally higher in calories. ('Healthy' doesn't always mean low calorie.) Things like avocado, feta, coconut oil, nuts and seeds are all considered pretty 'healthy' so it’s tempting to just pack them all in. ⠀ So if/when you’re trying to get a little leaner, being more mindful of what you order when out for brunch and portion control at home will help you on your way! 🙆⠀ ⠀ Remember, you don’t have to cut anything out your diet that you enjoy. Just knowing quantities and simple swaps will make all the difference, like I did here:⠀ ⠀ Left bagel:⠀ - Half an avocado⠀ - Plain bagel⠀ - 30g Cottage Cheese⠀ - 5g Toasted oats⠀ - 0.5 tbsp Lemon juice⠀ ⠀ Right bagel:⠀ - One whole avocado⠀ - Plain bagel⠀ - 30g Feta Cheese⠀ - 10g Toasted sesame seeds⠀ - 0.5 tbsp Coconut Oil⠀ ⠀ 💕🥑 #IDontEvenReallyLikeAvocado #YesISaidIt (s/o to @opedley for da inspo 💁) - #FFFoodForThought #theFFF

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左:アボカド 1/2、カッテージチーズ 30g、トーストしたオーツ 5g、レモン汁 大さじ1/2
右:アボカド 1個、フェタチーズ 30g、トーストした胡麻 10g、ココナッツオイル 大さじ1/2
好きなものを我慢する必要なんてないわ! 体重を落としたいなら、材料をちょっと変えるだけでカロリーはかなり抑えられるのよ。

見た目や量はほとんど同じなのに、ちょっとした工夫でこんなにカロリーが下げられるなんて驚き。上手くカロリーオフして、好きなものが食べられるダイエットってとっても理想的♡

※この翻訳は、抄訳です。

Translation: シャー順子

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