"What if I don't want to weigh the food?"
You don't weigh! 🤷♀️😛

A few days ago, Raquel (@sempapasebolos ) talked about this topic and I felt like remembering these seven examples that I shared a few years ago!

Is weighing food mandatory? No!
But is it important? Absolutely!!!

Look at the example I gave: if you repeat those seven mistakes daily, at the end of a week, you have a difference in calories equivalent to 4 McDonalds menus (!)

Do you have to weigh food forever?
Of course not! It can be important in an initial phase, but you don't "have to weigh forever", because you will be able to gain a visual notion and there are many foods whose weight is standardized (i.e., you don't need to weigh them) or that can be "adaptable" to your home measures ⚖️😉

That said, if you would like to have a plan with the amounts adapted to your needs and goals, seek the help of a nutritionist 🤗 (no one is going to make you use a scale! 😛)

B O M D I A !

#whatifitoldyou
#whatifitoldyounutrition #foodportions #foodportionsmatter #foodscale #weightloss #weightmanagement #weightlossgoals #nutritiontips #anagoiosnutition ...

WRAPS FANS, ACCUSE YOURSELVES!
🌮🍕🥧🥙🫔

From 1 to 6, what is your favorite recipe? ⭐👇💬


🛒 If you were wondering about the question "What are the best wraps in the supermarket?", peep the stories! 👀🤭

~ B O M D I A ~

#wrap #itsawrap #pizza #pizzapockets #wrapbowl #snickers #banoffee #banoffeewrap #wrapideas #keepitsimple #anagoiosnutrition #whatifitoldyou #whatifitoldyounutrition ...

🆘 CHRISTMAS DINNERS 🆘
A post without talking about calories!!!

[ Please read to the end! 🥺 ]
- Could you compare the kcal of the different options? I could, but I preferred not to!
- My "intention" is not that you go to your Christmas lunches/dinners worrying about counting calories! But rather, that they know how to "do damage control"! How, by "messing up", knowing how to mess up! 😎

Here are some TIPS (especially for those who have several Christmas lunches/dinners):
- Control/blessing of appetizers and/or desserts;
- Reduce/avoid the intake of alcoholic beverages or opt for drinks with lower alcohol content and no added sugar (e.g. sangria);
- Control/reduce the portions eaten;
- If applicable, opt for the zero versions of soft drinks;

Final Messages:
👉 If you have a lot of Christmas dinners, it's a good sign! It's a sign that you have colleagues, friends and family that want to celebrate this time of the year with you 🥳
👉 Is it a harder time of year to lose weight? It is, no doubt! but this doesn't mean you should "give up" at the beginning of December and only worry about it again in January 😉⚖️
👉 Lost by 100 is not lost by 1000. Lost by 100 is lost by 100. And it's all good 😎

Now yes, I declare the Christmas lunch/dinner season open! 🧑🎄
Am I still on time for yours? Tell me everything in the comments 💬😘

P.S. I chose the duck rice, as I could have chosen any other dish.
I don't know if anyone has lunches/lunches/dinners at McDonald's but here's an idea 😜

#xmastime #merryxmas #whatifitoldyou #whatifitoldyounutrition #nutritiontips #balance #keepitsimple #anagoiosnutrition ...

#pub 5 TIPS FOR TAKING CARE OF INTESTINAL WELL-BEING

"My gut didn't "work right" during the vacations..." - WHO EVER? 🤷♀️

It is normal for the pace and routine (or lack thereof! 🤭) on vacation to impact gastrointestinal functioning.
I leave you with five tips that can help and introduce you to some good friends of our digestive health: water, fiber, probiotics, and exercise ☺️ Do you agree with me?

Do you have questions about this topic? Let me know in the comments and I'll try to help! 💬 🫶

@activia_en #Activia #ActiviaPT #ActiviaFlow 1TP4Wellness #danone #healthygut #fibre #probiotics #whatifitoldyou #whatifitoldyouounutrition #anagoiosnutrition ...

📢 LET'S TALK ABOUT SOUP?

It was impossible to answer all the questions I received, but here is the post answering (or trying 🤭) to answer the most common ones 💬

🔐 SAVE IT NOW or send it to a friend who likes soup 🍵

⚠️ Note:
Prof. @inestomada_nutricao alerted me to an important issue regarding all-you-can-eat-in-the-fridge (🤣) soup for little ones.
In this case, soups should not be "tutti legumni" (as she says 🤭), because they do not allow babies/children to be able to distinguish the flavors, in essence, they are soups that "taste like everything and taste like nothing" 😛

⁉️ Any really important questions I haven't answered? Let me know in the comments! 👇💬🤗

#whatifitoldyou #whatifitoldyounutrition #soup #nutritionfacts #anagoiosnutrition ...

📢💥: WEIGHT LOSS PROCESS:
AS PEOPLE THINK IT IS vs. AS IT ACTUALLY IS

Contrary to what most people think, a weight loss process is a gradual process that can be more or less slow, with ups and downs, with progress and setbacks, where it is often necessary to stop -- to readjust the goals and/or reestablish priorities -- and then resume with more strength and determination.
As they say, in many cases, you have to take one step back to be able to take two steps forward. 👣⬅️➡️➡️

A weight loss process requires patience and consistency. With a few exceptions where there may be more "urgency" to lose weight (e.g. preparing for surgery or a competition), there is no need to rush. THERE ARE NO SHORTCUTS IN WEIGHT LOSS.

This is why in the "world of diets" (be it the detox diet, the alkaline diet, the paleo diet, the keto diet, or the devil-eat-seven diet), rarely does "the thing" go well, and the final weight ends up being, many times, higher than the initial one.

With this post, I don't mean that all weight loss processes have to be difficult. There are processes that are "simpler", where the weight loss is more constant and linear, but according to my experience in this area, they are not as frequent as people tend to believe.

👉 So, here is my advice: if you would like to lose weight, seek the help of a nutritionist who will help you define a diet plan suitable to your goals, and be PATIENT and CONSISTENT throughout the process 😊⚖️💪

#whatifitoldyou #whatifitoldyounutrition
#weightloss #weightlossprocess #consistency #patience #keepitsimple #anagoiosnutrition ...

📢💥: HOW TO MAKE CHEAPER PROTEIN YOGURTS? 5 OPTIONS (+1 🌱)

At a time when rising prices are a reality that concerns (and scares 🥺) us, I think you'll want to save this post! 🔐

I did a similar post in 2020, but this time I bring you some different options.

⚠️ IMPORTANT NOTES:
Of course, both the "conventional" versions available at the supermarket (which are so practical in our daily lives) and the "homemade" versions (cheaper, with an equal or even higher protein content) have their advantages and disadvantages, and we can't forget that aspects such as flavor and texture/consistency of the yogurt are variable, depending on each person's tastes and preferences 😉;

▪️ In the case of plant-based alternatives, there aren't that many protein options available on the market (at least, that I know of! If you do, please share pf 🙂 ).
In this case, a "homemade" version may allow you to achieve a higher protein content with a more interesting "amount of protein/price" ratio;

💰 If you make a direct comparison of the price it may not seem like much, but if you eat one of these yogurts a day, have you thought about the difference at the end of a week? A month? A year? (Go ahead, let's do the math! 🤓)

DID YOU ALREADY KNOW THESE OPTIONS? WILL YOU TRY THEM?
Let me know in the comments! 👀💬

Note: the prices are presented without any promotion/discount (values consulted, on 07/29/2022).

If you liked this post: ❤️, 📤 or 🔐

#whatifitoldyou #whatifitoldyounutrition
#highprotein #highproteinyogurts #keepitsimple #anagoiosnutrition ...

"WHAT IF I HAVE TO SNACK ON A TERRACE?"

The answer is simple: LANCHAS ON A SPANISH! 🤷♀️
What's the problem? You don't go for a snack on the terrace every day, do you? Then it's all good! 😎


⚠️ Read the notes, please.

🔐⚖️ Save now for your next snack on the terrace and/or identify your friends who need to "know how to screw up"! 😉

have a good day and happy vacations! (if applicable) 😎🏖️

#whatifitoldyou #whatifitoldyounutrition #allaboutbalance #keepitsimple #summertime #holidays #anagoiosnutrition ...

P I Z Z A D E S N I C K E R S
with ~235kcal 🥜🍫

For one pizza, you will need:
▪️ 1 wrap ~100kcal (I used the whole one from @mercadona_portugal );
▪️ 75g protein caramel pudding or 100ml zero shake caramel @prozis w/ 5g cornstarch (just put in a pot over low heat and stir until thick);
▪️ 10g of chocolate;
▪️ 5g of crushed peanuts;

Talk to your dietician if you "need" these types of options in your diet plan. Depending on your context, the dietician will help you figure out if it makes sense to include them.
Each case is a case!!! 😉⚖️

Are you going to try it? I want to see later👀 🫶

B O M D I A !

.
#whatifitoldyou #whatifitoldyounutrition
#pizza #snickerspizza #snickerspizza #chocolate #peanuts #chocopeanuts #caramel #keepitsimple #anagoiosnutrition ...

"OOOOOOLOOK AT THE BERLIN BALL!" 🏖️😎

A few days ago, the @liafarianutritionist did an amazing post where she gave several suggestions for balanced snacks (complete with a sweet treat 😋) with the same calories as a berlin ball (~600).

👉 What do I want to add?
If what you're in the mood for is a berlin ball, don't eat something else just because you think it's "healthier. Eat the berlin ball!
Don't eat the açaí (I chose this example, but you could choose another!), because you risk eating the same calories and paying 3x more 🤬 (and you'll still feel like eating a Berlin ball! 🤭)

If you like açaí better (and you're in the mood for one with everything you're entitled to), eat the açaí! And it's all good anyway! Once are not times and there doesn't have to be "forbidden foods" 😉
In the beginning, anything is possible, as long as there is balance and the choices are conscious and informed ⚖️💡

⚠️ It is important to read the notes in the following image.

And now I want to know: berlin ball or acai? 👀💬

#whatifitoldyou #whatifitoldyounutrition #summer #summertime #anagoiosnutrition ...

👀 GRATED TAPIOCA vs.

#pub Tapioca is an ingredient increasingly used in Portugal, which, due to its high content in carbohydrates, can be used as a substitute for bread and other flours in the preparation of recipes.

It is a gluten-free alternative with a very low fat, protein and fiber content. In this sense, it is interesting to combine it with other protein-providing foods, e.g. egg, cheese or other dairy products 😊

Are there any tapioca fans out there?
Which one do you usually use and what are your favorite recipes? ⭐😊 @ferbarportugal

#ferbarportugal #éfamiliar #ferbar50years #tapioca #apiocagranulate #gomadetapioca #whatifitoldyou #whatifitoldyounutrition #anagoiosnutrition ...

HOW MANY KCALS HAVE 20g OF PROTEIN? 🔥

⚠️👀 It is important to read the previous post, "How much is 20g of protein?"

As I wrote earlier, we cannot reduce foods to their protein content, the energy value (kcal) and their macro- and micronutrient content can (and should) be considered.

WHEN OR WHY IS THIS "PROTEIN TO ENERGY RATIO" IMPORTANT?
Especially when there is some goal in terms of weight management/body composition, either weight loss or increasing muscle mass.
For the same amount of protein (in this case, considering the 20g) we can have options that provide 83kcal or 325 kcal (that's more than triple! 💥).

SO HOW DO WE CHOOSE?
Which is the best protein source? The cheapest? The one with the fewest kcal? The one with the most?
IT DEPENDS! 🤭

🆘 In this part, the role of the nutritionist is fundamental to help you understand which are the best protein sources, with an energy value adequate to your goals/preferences, without having to give a kidney 😜⚖️💰

Were you surprised by any value? Do you have any doubts?
Let me know in the comments 👀👇💬

#whatifitoldyou #whatifitoldyounutrition #protein #animalbasedprotein #plantbasedprotein #highproteininfoods #highprotein #nutritionfacts #protein #weightmanagement #weightloss #musclemassgain #energybalance #anagoiosnutrition ...

HOW MUCH DO 20g OF PROTEIN COST? 👀💰

(Correction in image 5, the amount of lupin is 125g, not 167g).

⚠️⚠️ THIS POST MAY BE CONFUSING! (read to the end pf 😇)

Let's go in parts:
▪️ In recent years, the industry has evolved to increase the supply of high-protein options. So far, so good. So what?

▪️ When comparing different protein sources, it is important to understand how much protein each one has and, therefore, how much food is needed to obtain a certain amount of protein (i.e., the higher the protein content of a given food, the less food is needed and vice versa);

PRICE is indeed an important factor to consider (especially in the current context), but other aspects such as convenience, accessibility and practicality of the different options, as well as the food preferences and tastes of each person cannot be ignored;

▪️ What QUANTITY of protein do we need? It depends! (I was already taking the depends! 🤭)
It depends on your weight! For healthy adults, the recommendations are 0.8g/kg/day for sedentary individuals (which is too low in my opinion - for what it's worth!) and 1.0 to 2.2g for athletes (varying according to the type of sport).

▪️In this post, I considered the 20g of protein because I consider it to be an "acceptable" amount of protein for a meal [in more specific contexts (e.g. athletes who want to hypertrophy), recommendations suggest 0.24-0.30g per kg of weight per meal];

▪️ We cannot reduce foods to their protein content, the energy value and their macro- and micronutrient content can (and should) be considered.

And now, you guys: what are your favorite protein sources? Did you get any questions? Ask in the comments 👀👇💬

🔐 Save the post for the next time you go shopping and/or send it to your cheapest friends! 🤭💰😎

#whatifitoldyou #whatifitoldyounutrition #protein #animalbasedprotein #plantbasedprotein #highproteininfoods #highprotein #nutritionfacts #protein #anagoiosnutrition ...

💥 "AT DINNER I NEVER EAT CARBS.... JUST EAT A LITTLE SALAD!" 🥗 💥

⚠️ It is important to see/read all the images well.

What you should NOT retain from this post:
▪️ "Eating lettuce and tomato salad is "worse" than eating carrots, tomatoes, broccoli and green beans" --> not true, the examples were chosen according to the images, the big difference will be in the seasoning (amount of olive oil) and not in the vegetables themselves;

▪️ "Eating vegetables and rice and legumes is less caloric than eating only salad" --> not true, it will all depend on the quantities (!); in this comparison, we adjusted not only the amount of olive oil for seasoning, but also the amount of chicken;

What they should RETAIN:
👉 A meal without HC is not necessarily less caloric, i.e., it's not because they make the effort to give up rice/massa/potato/bread that they can "abuse" the other quantities, regarding protein sources (meat, fish, egg, legumes, tofu, etc...) and fat (olive oil, coconut oil, seeds, avocado, etc) 😉

👉 Each person is a person! Your diet plan should be adjusted (qualitatively- and quantitatively) to your needs, goals and preferences! ⚖️

🔐 SAVE and/or SHARE with your friends who "only" eat a little salad! 🤭

Note: @rita.ribeiro.nutritionist also talked about this topic recently. Go there and take a peek 👀

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#whatifitoldyou
#whatifitoldyounutrition
#nutritionfacts #carbohydrates #balance #foodportions #caloriesmatter #anagoiosnutrition ...

Lost by 100 IS NOT lost by 1000.

Summer begins and with it the weddings (and bachelor/bachelorette parties 🤭), christenings, picnics, friends' dinners, afternoons on the terrace, family barbecues... so good!!! 😎🎉

What is the problem (in a weight loss context)?
This is the movie:
The "thing" starts to go a little off course on Friday night and that's it: the "lost by 100, lost by 1000" mode is activated, and to hell with the diet plan.
"I start on Monday!" And on Monday, you can handle anything! Starve all day if need be (a "detox" as many would say 🙄). And the rest of the week goes on! If it's possible, you restrict even more than you're supposed to in your eating plan, "just to make up for" the weekend (meaning a week of torture!). Meanwhile it's Friday again, and.... here we go again!

IT'S ALL WRONG HERE!
Lost by 100 is not lost by 1000. Recovering 100 is not the same as recovering 1000.

Having some event on the weekend (be it a lunch, a dinner, a birthday, a wedding, or some other party) does not mean that we have to eat like there is no tomorrow, all weekend long.

I'm glad you have these kinds of events, it's a sign that you have family and friends, so ENJOY it, but change the chip: lost by 100 is lost by 100 (CEM!!!! 😛)
The next day(s), life goes on. And so does the plan (of eating and/or training).

⚠️ It's probably not the easiest time of year to lose weight, so set realistic goals (in some cases, not increasing weight can be an excellent goal 😉).

And now I want to know... Who knows this "movie"? 🙋🏼♀️
Identify or share with your friend who needs to see this 😉⚖️ (or save it to read next weekend 🤫😇)

Note: I talked about this one a while ago in another post (👀 link in the stories).

#whatifitoldyou #whatifitoldyounutrition #weightloss #balance #perdidfor100perdidfor100 #anagoiosnutrition ...

💥👀 BEFORE and AFTER

Rita is Rita.
Sara is Sara.
Maria is Maria.
Ana is Ana.
John is John.

Everyone has a different context. A different lifestyle. A different reality.
Each person is a person. Period.

WILL THESE POSTS HELP?

👍 Do they help you get the courage to start? To take the first step to look for a nutritionist? To regain motivation when you feel like giving up?
If so, great!!!

BUT...

👎 Don't they end up giving rise to comparisons (that are not comparable!!)? And by contributing to more distress/frustration/sadness at not getting the same results as person X, Y or Z?

Do they help: yes or no?
NIM! 🤭
I don't criticize those who do, but I prefer not to make these kinds of posts.

And you? What do you think about this? Do they help (👍) or hinder (👎)?

#whatifitoldyou
#whatifitoldyounutrition #beforeandafter #anagoiosnutrition ...

"I've been able to cut down on bread...now I eat tapioca with fruit and peanut butter!"

Okay, let's go in parts:

Is it really necessary to exclude bread? Why? For what purpose? Unless you don't like or tolerate it well (e.g. if you have celiac disease or gluten intolerance [although there are many gluten-free bread alternatives !]), there is no reason to want to "cut out bread" 🤷♀️

DOES IT MAKE SENSE TO EXCHANGE BREAD FOR TAPIOCA TO "SAVE" CALORIES?
Not necessarily!
Obviously it will depend on how much bread and tapioca they eat, but considering a 60g bread and a tapioca with 75g gum, this exchange makes no sense !

Do you like tapioca better than bread? Then go for it! 🤗
If you want a "middle ground," make a crepioca! 😋👌

.
So, what do you prefer? Bread, tapioca or crepioca? 😛

B O M D I A !

#whatifitoldyou
#whatifitoldyou
#paovstapioca #pao #tapioca #nutritionfacts #nutritiontips #choosewisely #keepitsimple #anagoiosnutrition ...

📢💥: THE 5 FOODS YOU SHOULD EAT WHEN YOU FEEL LIKE CHOCOLATE

🍫🍫🍫🍫🍫 🤷♀️

As I have shared before, it makes no sense to "reduce" foods to their energy value, i.e., it is not enough to "look at the calories" !
But if chocolate is what you really feel like, eating toast with peanut butter and fruit, dates with nuts, or a "fit" cookie (no matter how balanced these options are) will most likely not solve the "problem" 🤦♀️🧠🍫🥺

And can we eat chocolate every day?
Yes, we can, why not? 🤷♀️

It is obvious that one square of chocolate is not the whole bar, one chocolate is not the whole box, (lost by 100 is not lost by 1000!!!)... and for some people it may be more difficult to do this "management", but talk to your dietician and understand how you can include 🍫 in your diet plan, without compromising results and goals 😉🎯⚖️

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P.S. And no, it doesn't have to be that 100% cocoa stuff that doesn't even look like chocolate! 😈🤭

B O M D I A ! 😊

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#whatifitoldyou
#whatifitoldyounutrition
#chocolate #chocolatelovers #caloriesmatter #nutritiontips #keepitsimple #anagoiosnutrition ...