hello and welcome to enjoying and dieting on the same plate
we meet again today to eat again because on my channel we
eat all the time but this time I have a carrot cake recipe and
I already put the recipe on my channel if you want !! I will put the link in the description below
and a link here that will lead you to the video it's very simple to make 410 calories for the
cake and then the toppings that's you who manage
here I chose to take a twix
dark chocolate, my last and with that I also used yogurt
as you have seen and my healthy nutella that I put on top
to do a nice topping and the nutella recipe is also on
my channel, another link will appear here and also in description below if you ever
want to see on my site by curiosity what the recipe looks like in writing
so today as you have could see it in the title of the video on
is going to talk about the flexible diet what is what is it, what is it for and
is it for you or not?
so first I wanted to taste a little bit of my carrot cake
look at me this beauty with toppings on
and we will taste that
made a year that I
do this carrot cake every Saturday I I'm not disappointed frankly it's too good
every time I put something else on it and it's super good
firstly what is the flexible diet
a few years ago there was only the strict diet camp
we could eat only healthy food
chicken and broccoli rice, fish and
maybe pasta from time to time and potatoes but that's it
it's really a diet that was of the world of fitness a world enough
difficult because we could not really enjoy at the same time
was playing sports so the sport was going before everyday life and suddenly
it was a bit of an obligation instead of being a hobby and then there is something else that
appeared, this is the diet IIFYM "If it fits your macros"
it means a diet in which you can eat what you want if
it goes into your macronutrients: protein lipid carbohydrates
and in your calories a day
the problem with this diet
it made me eat a lot too much of "unhealthy" processed foods
which ultimately was not so good for health
because people thought
I can eat everything that comes in my macros
as long as I do not exceed my calories I will not get fat
it's true in terms of thermodynamics that's the case, when we eat less
calories that we need we lose weight
so that's the case except that there is also the health factor to take into account
if you do not eat enough foods rich in vitamins in fiber minerals ...
we risk having health problems thereafter
so even if you do not get fat, health plays first and foremost
I prefer to be healthy and a little too big compared to others
even if the wholesale vision is subjective
rather than being in poor health and risking illness and death
because there is nothing worse than that
so they cut the pear in half and they tied the strict diet and the diet IIFYM
and they created the flexible diet
the principle is very simple you have the right to eat the majority
from your food to healthy foods and the stays in food a little more fun and junkfood, ...
so in reality there is a quota that has been installed of 80% of unprocessed, healthy food
and 20% more pleasure
but you do not have to be one percent near
do not be afraid to eat 21%
the idea is to eat the maximum of unprocessed foods and a
little food pleasures
I have been practicing flexible diets since
now a year and a half and I'm not not frustrated and it allows me to avoid
to do cheat meals because I have everything I want in my diet
only I pay attention to the quantities but I'm happy
for example here I eat two twix bars
equivalent to 250 calories
I have 2800 calories a day
so that makes me a little less than 10% of my calories
and it may be the only touch of flexibility I will have on my day
you do not have to go to 20%, that's the maximum (about 20%)
but it can be less
so in my opinion it's the best diet because it's the diet
which helps to keep in the long run because you're not frustrated so if you
to keep the 20% pleasure and 80% clean that there are no worries
your health will be good and on top of that you make yourself happy
so you're not frustrated
now there are some small things to consider
it is: what do I mean by pleasure what do I mean by healthy
first I want to clarify things there is no
food that is unhealthy every foods are healthy if they are
eaten sparingly if you eat for example french fries
150g of fries and that's about 400 calories it's not very serious it's
it's not unhealthy precisely you have done sparingly
you have not eaten a huge packet of french fries
so all foods in small quantities do not hurt so
what do I mean by healthy foods is unprocessed foods
that is, they did not suffer from
process of transformation by the companies or very few and so
they are more easily assimilated by your body so is better for your health
example; they have a lot of fiber vitamins, ... and they have
not undergone chemical processes or very little
and so it's better for your health
processed foods the reverse for are the foods that are strong
industrially worked as per example the twix here
in this carrot cake for example there is only the twix which is flexible
because my cocoa powder is pure cocoa without added sugar
it is not really flexible, there is not flexible yoghurt
there are carrots, oatmeal, water, eggs, ...
there is no flexibility in the carrot cake
the only touch of flexibility is twix
so nothing prevents you from eating a dessert or a pre-dodo with ice cream every day
it can respect your diet if you practice the flexible diet
then there is a little technique
to know which food is processed and which is not
the technique is very simple you take a label
for example here the twix and you look at the ingredients
here when I look at the ingredients I see by example that there is sugar chocolate
cocoa butter from skimmed milk from soy artificial and natural flavor enhancers
flour and plenty of other foods salt ...
so there are more than three ingredients and a food that contains more than three ingredients on its label
is considered transformed and to reverse a food that has less than three ingredients
on the label is considered unprocessed
so you can eat it in 80% or more
but watch out because the foods that make up only one percent of the product
for example emulsifiers are also ingredients, flavor enhancers too
so you have to take them all into account
all that is on the label from "ingredients:" account
if you see more than three things it's a processed ingredient
now there are some small exceptions, some foods have suffered big transformation processes
and yet they are very low in ingredients
for example all that is blown, rice cakes and oats
puffed cereals, rice or wheat soufflé
all that has undergone a big process of transformation to be blown
so even if on the label there is only sugar and rice or something like that
it's transformed because it's been blown so it's still
a fairly high transformation process
then there are other foods
that contain three ingredients but are unprocessed
for example a mixture of cereals
which contains for example 6 different cereals but all pure cereals without sugar
so there are six ingredients that are all separately healthy
but which together form a mixture so it does not matter
be careful when you eat products that come from
food supplement industries so called fitness
all these foods must be considered flexible because they have been transformed
there were protein additions in it, whey additions, ...
so it's simple you make the rule of the three ingredients
if there are more than three ingredients it is transformed
a beast example: oatmeal
pure oatmeal with can be flavor enhancers and that's it, there's no problem
but an oatmeal where there are additions of whey, cocoa from
red sugar all that, ... to avoid or to put in the 20%
not ban it but put it in the 20%
so for the whey it's the same
if you take your whey and turn it over and you see on the label that there are more than 3 ingredients
it's not a whey to use all the time because it
will be of less good quality and in addition it is very transformed so it is in your flexibility
it's a pity to lose 20% to drink whey
that's why you have to pay attention to the label
so I have three techniques for you
the first: avoid all dietary supplements
there are as many ingredients as in pleasure products like for example a twix
there are protein twix and all that
and when you look at the label
there are so many ingredients
maybe they used brown sugar
instead of sugar but it does not change almost nothing and frankly do not be afraid of that
in addition the taste of real twix is better than the twix protein
it should not be ignored even if some have partnerships
excuse me but it's not better than a product "pleasure"
something that is not a dietary supplement is automatically better in taste
so as they are both transformed as much enjoy an excellent food
like for example a snickers or a twix or something else
and not spend a lot of money on more for protein pleasures
that cost a lot more and ultimately for your health it does not matter
because what do you say that the proteins that are there in
are not at all bioavailable this is at to say that your body does not assimilate them
almost not because when a food is transformed the nutrients it contains
are almost not absorbed and so even if you eat a whey with plenty of ingredients
it will not be available at all so even if you eat
so-called 20g of protein finally you may eat 10-12g
so it's not very interesting
so much as to please you with a twix or a snickers or whatever you want
you will save money and more it will be better in taste
eat your protein from good, unprocessed sources, soy fish chicken
what you want but good sources of protein
eat smart
second technique: cook !! I have lots of recipes that saves you from being
frustrated on my site and they are all in the 80% I do not use
of ingredients processed in or sometimes a little flour so be careful
with flours take flours not transformed
look at the label the rule of three ingredients it's very simple
so I try to make all the unprocessed recipes and so it helps to be in
the 80% and yet you love what you eat
because it's nice you feel like you're eating a cake
for the carrot cake or burgers pancakes pizzas ...
so you do not get frustrated and to be in the 80% so it leaves room
for the 20% for things really you do not like protein or whatever
really things that you like like a twix for me
a third tip: shop smartly
do not buy 50% flexibility and 50% non-flexible
otherwise you will be forced to eat more flexibility
buy unprocessed ingredients and do the principle that I taught you about the three ingredients
in the store it's not very complicated it's going fast
when you look at for example the calories of a product
it's very simple right next to the calories there are the ingredients
of course you can take a little bit of transformed but take what makes you happy
do not tell you "I take that because it's less caloric than that
take what you like when it's transformed
and again as long as we are not there
all products that are high in protein, low in calories, lights
all these products there are considered processed because
return the product and look at the label
you will see there are more than three ingredients
there is a huge chemical process behind
for it to be light so there is very low bioavailability
and therefore avoid these products or put them in your 20% of flexibility too
do not eat them on the pretext that this is sound
this is not the case it is in the 20% of flexibility
and the word of the end has enjoy !!!
a diet is not made to be frustrated it is done to hold in the long run
the best diet is the one you want in the long run
and it's the one that will make you progress
so practice flexible diet and if one day you have a family dinner
or at the restaurant, this day the practice there practice the flexible diet or even IIFYM
that is, everything that goes into your macros and calories
because it's better to do a day in IIFYM
about 40-50% flexibility rather than doing a cheat meal
that will make you exceed your calories and suddenly gain weight
as long as it's a day and it's exceptional and that it avoids making a cheat meal
do it but take advantage and do not tell you I'm doing sports so I have to stay
in the diet I can not go out I do not can not do anything I have to stay at home
no !! you can continue to enjoy and make of fitness and it is valid for all
sports then enjoy your life but do it intelligently
I finished that and that and that and that was the rest of the healthy nutella
I made 10gr
we end up to close the video
we will finish this video here
I feasted with a breakfast of 700 calories
410 calories for the carrot cake
then yoghurt and nutella for about 40-50 calories
and next to that to finish the twix
so all for 700 calories
I'm full so I'm going to do my session legs because it's Saturday
especially glute & hamstrings
I hope the informative video on the flexible diet has pleased you
and that helped you to see more clearly and choose whether it suits you or not
so if you want to know more about this diet I wrote an article that I put in the description
on the site miscfittidings with @julien.bbr the article is top
it will just structure what I said like that you need not watch 3x the video
you read it and you will realize that the flexible diet is not bad
I hope you enjoyed this video
if it is the cas, you can hit the like button and even subscribe
see you later for another recipe or another video !!
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