The Fitness Chef is the Instagram account that will make your diet so much easier to follow

The Fitness Chef Instagram account is run by Graeme Tomlinson, who shares easy low-calorie swaps so that followers can stay on track with their diet without cutting out whole food groups or going hungry.

The Fitness Chef Instagram account has over 100,000 followers and it’s easy to see why.

Graeme Tomlinson, aka The Fitness Chef himself, shares handy infographics which give his followers low calorie alternatives to their favourite meals, snacks and treats.

Graeme shows that there is no need to cut out whole food groups, carbs as a treat or take appetite suppressant pills if you’re trying to lose weight or maintain a healthy diet.

Here’s one. Appetite suppressants. Imagine this scenario; You’re in a supermarket desperately trying to make positive choices for your fat loss goal. You’re in the weight loss section. There it is – an appetite suppressant pill. You’re sceptical, but you read the small print on the box… because you’re having a mare. – – It says you can to suppress your appetite by ‘filling 30-40% of your stomach’ after consumption of said pill. Additionally, you read that their pill can ‘control appetite and hunger pangs’ and ‘it is particularly suitable for those who constantly have a big appetite and cannot control portion size’. You’re getting drawn in because you are uneducated and this madness seems logical… – – At this point there ought to be a figure resembling a blood sucking dementor souring from the supermarket shelf. That figure should slap you hard in the face, remove the box from your hand and tell you to f*ck off. Because you know what else suppresses appetite? Food. – – The way in which these tablets are marketed suggest that eating any food is bad. That being hungry is bad. That consuming food is the reason people are fat. The message this sends out is; ‘why bother with food when you can feel satiated with pills?’. The obvious rebuttal to these ludicrous messages is; *Because you require food to live*. The companies creating these tablets are idiots. But you’re an even bigger idiot if you buy and consume them as a viable means to lose fat. – – People are not fat because they eat. They are fat because they consume too many calories for the amount they move. Whether this is down to poor education, laziness or lack of awareness. Therefore the sooner people bother to learn the basics of energy balance, the sooner they can implement a calorie controlled diet, rich in all the foods they enjoy, whilst achieving their long term goal. And the sooner these f*ckface companies stop making money off vulnerable human beings 🙂. – – #thefitnesschef #fatloss #appetitesuppressant #fatlosshelp #caloriecounting #eatsmart #nutritioncoach #fatlosstips #calories #portionsize #realfood #fatlosscoach #getslim #losefat #losebellyfat #weightlosspills #weightlossmotivation

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He also demonstrates that by making informed choices you can still enjoy the odd McDonalds or chocolate bar.

Tag a chocolate lover, hit save and keep you and your friends informed on the calorie content of this bunch of well known bars. – – People eat chocolate. They always will. Why? Because it’s tasty AF. Is it an optimal food? Well, in this refined, processed form, no. But that doesn’t mean it should never be eaten. – – Creating the perfect diet to fit your goal is about finding balance. A diet consisting solely of optimal, nutrient dense foods is advantageous to one’s health, but inclusion of your favourite non optimal foods in moderation certainly will not harm it. – – Therefore, instead of labelling these chocolate bars as bad, it’s a better idea to view them for what they are – a tasty source of energy. Consume them in awareness of what they nutritionally represent, instead of shameful guilt. Understand that their nutritional worth is low, but also realise that they can always be part of a supportive, sustainable diet 🤜🤛. – – Which one is your favourite? 🍫 – – #thefitnesschef #chocolate #chocaholic #chocolatelover #fatloss #calories #caloriecounting #snack #snackideas #losefat #iifym #treat #flexibledieting #snickers #chocolatelovers #treatyoself #caloriedeficit #losebellyfat

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He also shows that you can lose weight by eating regular sensible portions, rather than attempting a super low-calorie intake.

For instance, The Fitness Chef demonstrates in the post below how you can still enjoy cheese on toast while on a low-calorie diet.

The traditional low-calorie option looks bleak compared to what you really want, but by taking a moderate approach you can still enjoy this melted treat while sticking to under 250 calories!

Perception. ‘Cheese is bad’. Action: Don’t eat cheese, or if you do, have a poverty portion. Result: unsatisfied. – – Desire. ‘Cheese is tasty AF (especially when melted). Action: consume copious, uncontrolled quantities to satisfy ones needs. Result: excessive calorie intake and potential guilt. – – Being smart: Combining your love of cheese with awareness of its nutritional property in relation to your goal. Action: Consume an enjoyable portion size that still fits the energy requirements of your goal (aka daily/weekly calorie intake). – – If you base your fitness journey on a series on unadjustable conditions/beliefs, your margin for flexibility is minimal, meaning you are constantly on the cusp of failure. If you flipped around this mindset completely and had no conditions/beliefs, you are open to any possible outcome, good or bad. But if you apply a solid set of conditions/evidence based beliefs, along with flexibility, you begin to shape an enjoyable diet that supports your goal. This is called being smart. – – Smart in the sense that you know you’ll desire those tasty AF foods. But also smart in the sense that you’ll still apply evidence based concepts to your decision making. In this example you know that a certain portion of cheese will be enough to satisfy your desire, without compromising your goal. – – It’s useful to listen to advice. But it’s up to you to research the value of that advice. Anyone who says you need to avoid certain foods to get the body you want is gravely misinforming you 🙂. – – #thefitnesschef #cheese #cheeseontoast #grilledcheese #meltedcheese #fatloss #fatlosstips #mindset #caloriedeficit #caloriecounting #balanceddiet #nutritioncoach #flexibledieting #fatlosshelp #calories #snacktime #cheesetoast #fatlossjourney #eatsmart

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When it comes to ice cream Graeme again demonstrates that it’s all about making a more informed choice over going without.

For example one tub of Ben & Jerry’s ice cream equates to nearly four tubs of Halo Top!

A tub of Ben & Jerry’s birthday cake flavoured ice cream is the caloric equivalent of 3 & 2/3 tubs of halo top peanut butter cup flavoured ice cream. This is not a criticism or a promotion of either product. Instead, this is merely a factual illustration of their energy values per tub. – – Just to be clear, I’m not being paid to post this comparison. But it does show a significant opportunity to be smart when it comes to consuming one of your favourite calorie dense foods. These opportunities are everywhere. Whether it be ice cream, cheese, pizza, burgers, chocolate or soft drinks, there are ‘same food’ alternatives out there. You can get the same (or nearly the same) enjoyment out of consuming these smarter options as you would consuming the calorie dense versions – the difference being that you may lose more fat with the smarter option (if that’s you’re goal). – – If you love Ben and Jerry’s ice cream, are able to control portion size and you’re where you want to be in terms of body composition, then consume Ben & Jerry’s ice cream. It’s a no brainer. But if you’re not, instead of banning all ice cream (or other favourite food/drinks), research a smarter option. One that allows you to enjoy it in the abundance you desire, but works more favourably towards your goal. This is also a no brainer. – – Take from my post what you want. If it means you eat a whole tub of B & J’s – cool. If it means you eat 3 & 2/3 tubs of halo top – cool. If it means you eat one tub of halo top instead of one tub of B & J’s – cool. Selection of either of the above outcomes should be based on awareness of nutritional properties of the food and what consumption of any given quantity of that food means for your goal 🙂👍. – – #thefitnesschef #benandjerrys #icecreamlover #icecream #fatloss #halotop #halotopcreamery #calories #caloriecounting #caloriedeficit #losefat #eatsmart #peanutbutter #nutritioncoach #nutritionfacts #lowcalorie #fatlosscoach #fatlosstips

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

He explains: ‘Just to be clear, I’m not being paid to post this comparison. But it does show a significant opportunity to be smart when it comes to consuming one of your favourite calorie dense foods. These opportunities are everywhere. Whether it be ice cream, cheese, pizza, burgers, chocolate or soft drinks, there are ‘same food’ alternatives out there.’

The Fitness Chef continues: ‘You can get the same (or nearly the same) enjoyment out of consuming these smarter options as you would consuming the calorie dense versions – the difference being that you may lose more fat with the smarter option (if that’s you’re goal).’

Graeme also shows people that by making your food from scratch you can often eat a lot more and with fewer calories.

His lunch wrap example is particularly poignant with a shop bought wrap coming in at 696 calories while his homemade recipe is just 476 calories and benefits from being fresh.

Tag a mate who needs a little help preparing their work lunch and get them to save this fresh & easy recipe. 👨‍🔧👨‍💻👩‍🏫👩‍✈️👨‍🔬👩‍🚒👨‍🚀👩‍🔧👷‍♀️… – – For the volume of food provided in the ASDA triple pack, the calories are fairly high. This is mainly down to it containing 29g of fat (= 261 of the 696 calories). It’s chicken is low in fat, it’s wrap is low in fat and the bacon is moderate in fat as the bacon portion is small. Most of the fat calories derive from the Caesar sauce – I tiny part of the overall food. – – Fat is not bad by any means – we require it to stay alive. But at 9 calories per gram it is calorie dense. If a high volume of fat is present in a food, it will usually tally up to make that food proportionately calorific. If consuming high amounts of fat fits your plan and you are succeeding – go for it. But if it doesn’t, you may want to start monitoring the amount of fat you consume. – – If fat loss is the goal, this homemade swap saves you 220 calories. This small change could potentially replicate all you need each day in order to create a small, consistent calorie deficit. It is is also fresh, contains more nutrients and you know who’s been handling it. Here’s how to make it: – – 1️⃣ Get a medium sized tortilla and spread out 1 tbsp of light red pesto before adding on one side: 75g of cooked chicken breast, a small handful of spinach, 1 slice of Parma ham and black pepper. 2️⃣ Roll up and cut in half before repeating the process with 1/2 another tortilla, 1 tsp light red pesto, 25g chicken, small amount of spinach, 1 slice of Parma ham and black pepper. 3️⃣ Keep refrigerated until consumption/store in a lunchbox. – – Enjoy 🌯🌯🌯 – – #thefitnesschef #worklunch #workfood #lunchbox #lunchboxideas #caloriedeficit #caloriecounting #chickencaesarwrap #losefat #calories #eatsmart #freshfood #flexibledieting #fatlosstips #fatlosscoach #homemadefood #mealprep #mealprepmonday #highprotein #losebellyfat #lunchideas

A post shared by 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇬🇧Graeme Tomlinson (@thefitnesschef_) on

Who is The Fitness Chef?

Graeme has built a loyal following and the account appears to be building in popularity.

He worked as a personal trainer and nutrition coach for five years and continues to design flexible fitness and meal plans for people who want to lose weight or gain muscle.

Explaining why he has opted for the infographic approach, Graeme told Metro.co.uk: ‘I started making these graphics because I was getting frustrated about the mass misinformation regarding basic nutrition on social media. I want to provide factual information to help people instead of pseudoscience.’

Will you be giving Graeme a follow or having you been a fan of The Fitness Chef for some time? Head over to our Facebook page to join the conversation and share your favourite post from the account!