“Izbacio sam kruh” je rečenica koju moraš izbaciti iz upotrebe JER kruh ti nije neprijatelj

Želiš se dotjerati za ljeto – iako je ljeto već počelo i pitanje je hoćeš li uopće zakoračiti na ijednu svjetsku ili lokalnu plažu dok traje ovaj kuršlus od godine.

Prva stvar koju ljudi rade je uvođenje dijetnog režima.

Koliko puta ste čuli “izbacio sam kruh”? Koliko puta ste sami to izgovorili?

Nije problem u kruhu, problem je što sve jedeš uz kruh.

Kalorijski deficit te vodi do rezultata i do smanjenja postotka masti u organizmu, teško je to održati ako tamaniš kruh s margarinom i Nutellom (da, da, znamo takve likove koji misle da su fensi ako jedu Ramu).

Samo pripazi što stavljaš na kruh i koliko i bit ćeš okej. Ne možeš iskipati pet žlica majoneze i nekoliko šnita parizera u nadi da ćeš smršaviti.

Čak štoviše… ako se previše ograničiš i izbaciš kruh, a voliš kruh – samo ćeš misliti na kruh. Pitanje je vremena kada ćeš puknuti i opljačkati pekaru te uzeti sve ugljikohidrate ikad.

Graeme Tomlinson, znan kao The Fitness Chef je na svom Instagramu podijelio najobičniju fotku kruha te uz nju stavio fotku kruha s maslacem od kikirikija i džemom.

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When trying to reduce or maintain body weight, many continue to assume that bread must be abolished from their diet. ⁣ ⁣ In terms of energy, there is no difference between white or brown bread. And whilst the latter contains more fibre [which may increase satiety], one would be better placed to evaluate total ingredients consumed with bread in order to determine a more holistic perspective. Not least because bread is rarely consumed alone. ⁣ ⁣ These additional ingredients equate to additional calories. In this example, smearing on a few of generous knifes of peanut butter and jam (components of a ‘hearty’ PB & jelly sandwich) more than quadruples the total calorie content of the consumed food. Consequently, all of a sudden the debate is not about consumption of bread in the first instance, or it’s colour in the second. ⁣ ⁣ Adding an often invisible 10g of butter to a warm slice of bread will result in the calorie value of the ‘bread’ increasing from 95 calories to 169. Thus, though it’s visibility is dormant, it is the butter that nearly doubles the calorie value of what we often perceive as the consequence of ‘eating bread’. ⁣ ⁣ Standing alone, bread is merely one calorie variable. Using the examples shown in my graphic, there can be multiple additional calorie variables. The quantity of additional variables will influence the overall calorie value of that eating episode. Bread may not be the problem after all. ⁣ ⁣ This principle can be applied to one’s rationale when assessing and addressing their overall diet. In doing so, one can move away from unwarranted demonisation of a food which can be utilized as energy like any other. ⁣ ⁣ Of course, one may over consume bread. But unless their diet comprises of only bread, this is a mere contribution to a bigger sequence of variables. ⁣ ⁣ To catastrophize bread as a nutritional problem is to catastrophize a minuscule variable out of many. A calorie surplus over time results in weight gain, not bread. 🙂⁣ -⁣ -⁣ #portioncontrol #bread #toast #snacks #peanutbutter #jam #carbs #snackfood #fatlosstips #fatlosshelp #caloriecontrol #losefat #caloriesincaloriesout #losingfat

A post shared by Graeme Tomlinson (@thefitnesschef_) on Jun 17, 2020 at 10:38am PDT

Razlika u kalorijama je 300+ kalorija. 40 grama kruha iznosi oko 95 kalorija, ono što staviš na kruh čini svu razliku svijeta.

Ako želiš uvesti promjene, uvedi ih postupno i neka budu održive. Ako nešto izbaciš, vratit će se u tvojim snovima i sutradan te ugristi za guzicu.

Ako nešto voliš jesti – i trebaš to jesti, ali nemoj pretjerivati. To je teži dio kad ne znaš koliko što sadrži kalorija. Možda probaj MyFitnessPal ili neki drugi calorie tracker da osvijestiš koliko kalorija ima u kojim namirnicama, lakše ćeš ostati u deficitu.

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